WOD
Fran: 21-15-9
Fran: 21-15-9
Thrusters
Pullups
Results
10:45 Rx
••Ben••
(iPhone iRonick)
Pullups
All posts tagged Pullups
WOD
Results
16(135#)/8/18(185#)
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Results
16(135#)/8/18(185#)
14/12/10
11/12/14
8/14/15
… Did not finish… But I am DONE!
••Ben••
(iPhone iRonick)
8 week strength program WOD:
Back Squat 20 Reps, 5 pounds more than last time.
Back Squat 20 Reps, 5 pounds more than last time.
Then as many rounds as possible in 20 minutes of:
Run 200 meters
Sumo Deadlift High Pull 95# 15 reps
Pull Up’s 10 reps
Results:
190# back squat
5 round + 200m
••Ben••
(iPhone iRonick)
.COM Rest
Results
3 Rounds for Time:
20 Burpees
20 Box Jumps
20 Wall Ball Shots
20 1 Legged assisted Squats or 40 Air Squats
20 Kipping Pull Ups or 10 Strict Pull Ups
Goal time: 15 Minutes
Results
34:20
Single leg squats & kipping
••Ben••
(iPhone iRonick)
WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Results
13 minutes = 78 total reps
A little better than the last time when I only completed 8 minutes. We also followed up with an ass-kicker of box jump and air squats, as if my legs were not dead enough from the last to days ;-)
WOD
Results
135# – 16/11, 11/10, 11/12, 8/9, 9/7
“Lynne“
Five rounds for max reps of:
Body weight bench press
Pull-ups
Results
135# – 16/11, 11/10, 11/12, 8/9, 9/7
••Ben••
(iPhone iRonick)
WOD
30 muscle-ups for time
30 muscle-ups for time
(sub 120 pull-ups + 120 dips)
Results
With a 25min cap… Doing sets of 10 + 10:
70 pull-ups + 70 assisted ring dips (red band)
Ass Kicker: 500m row = 1:58
Oh, and yes my hand tore… Several places. This is what I get for thinking “Gee, it seems like forever since I’ve done pull-ups” yesterday.
••Ben••
(iPhone iRonick)
WOD
10 rounds if 3 45#,5 strict, 7 kipping
23:04 – 3 band/neg, 5 Kip, 7 jumping
Day 14
14 burpees done as part of the 20 included in our warm up.
••Ben••
(iPhone iRonick)
A typical pullup day aftermath ;-)
50 wallballs, 50 pullups
35 wb, 35 pu
20 wb, 20 pu
21:22
70 kipping, tear up my hands, 35 jumping.
••Ben••
(iPhone iRonick)
100ft walking lunges, 21 PU, 21 situp
100ft, 18, 18
100ft, 15, 15
100ft, 12, 12
100ft, 9, 9
100ft, 6, 6
Time = 23:22
••Ben••
(iPhone iRonick)