getting fit and taking gains

Tag Archives: Pull Ups

Power Clean, 3×2, 123#

Then…

12-9-6-9-12

Thruster, 63#

Kipping pull up

Burpees

16:42

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My clean form needs WORK! Also I’m not ready for this volume of pull ups, even though I’m capable of performing them. My recovery time was more than 3 days!


Nancy

5 RFT

400m run

15 OHS, 35#

13:53

Then a strict pull up ladder: 1, 2, 3…10 consecutive. If you miss a set (ex. get only 5 on a set of 6) start over at 1 and work up to a total of 55. I got up to 5, then worked in sets of 1-5 to get up to 55.


Max effort, 3 rounds

Strict pull ups: 9-7-5

Kipping HSPU: 8-6-4

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Annie+

50-40-30-20-10

Double unders

Air squats

Ab mat sit ups

14:24

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Run 1.5mi, 5.5mph, incline 1, 16:26

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This whole workout felt great. I love doing Annie, and the last few times have been adding a movement to make it more challenging.


Annie(ish)

50(0)-40(0)-30(0)-20(0)-10(0)

Row (in the hundreds of meters)

Air squats

Ab mat sit ups

21:52

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Strict pull ups

5-4-2.5

I struggled on that third one, probably because of all the rowing.


Did this one in the apartment gym, subbed in a 35# plate for a kettlebell

Pull ups, 3-3-3

For Time

100 DU

50 plate swings (like KBS), 35#

25 thrusters, 45#

7:40

30 Hollow rocks


Strength

3 attempts, max rep pull ups

5-4-3

Push ups

3 x 5

 

WOD

Bear Complex (video)

5 rounds of 5 reps with 1min rest between rounds

53#, 10:26

 

DC

30 x candlestick