Archives For pull-up

thursday

hanley —  January 30, 2014 — Leave a comment

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Workout of the Day
Fitness Strength:
Pull-up/Dip Complex + Dynamic strength

Fitness WOD:
2 min AMRAP of: ME ROW (cals)
:30 rest
2 min AMRAP: ME Wallballs
:30 rest
2 min AMRAP: ME Banded Kb Swings
:30 rest
2 min AMRAP: ME reps Burpees
:30 rest
2 min AMRAP: ME Abmat Sit-ups
then
Performance Strength:
Pull-up/Dip Complex+ Gymnastics Skills

Performance WOD:
2 min AMRAP of: ME ROW (cals)
:30 rest
2 min AMRAP: ME Wallballs
:30 rest
2 min AMRAP: ME Banded Kb Swings
:30 rest
2 min AMRAP: ME reps Burpees
:30 rest
2 min AMRAP: ME T2B

Post your scores to the Whiteboard.

tuesday

hanley —  December 31, 2013 — Leave a comment

Reminder! 4:30, 5:30, 6:30 PM CLASSES CANCELLED!

Workout of the Day
Fitness Strength:
7 min to practice DU
Pull-up/Dip Complex

Fitness WOD:
Tabata :20/:10- 8 sets, 1 min rest in between
Squats
Push-ups
Split Squats
Assisted Pull-ups/Ring Rows
Kb Russian Twists

OR

Performance Strength:
5 min to practice DU
Gymnastics Work

Performance WOD:
Tabata :20/:10- 8 sets, 1 min rest in between rounds
Squats
Push Press 65/45
Split Squats
Pull-ups
OHS 65/45

Post your scores to the Whiteboard.