Archive

Posts Tagged ‘Pullups’

Monday 08/25/14

August 25, 2014 Leave a comment

Back squat 5×2 @ 90%

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.WOD

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For Time – “Randy’s Friday Forty”:
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Only seems fitting to do the last WOD that Randy ever programmed at the gym
before he left…still in shock.

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40 Shoulder Press 95/65
40 Kettle Bell Swings 53/35
40 Double Unders
40 Pull Ups
40 Back Squats 135/95


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Randy Teaching
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For those of you not on Facebook, Randy Malikowski did not return after going for a walk on Dog Track Road in Pensacola, FL without identification, wallet, keys, or cell phone. He has been missing since Saturday, 23 August 2014 at approximately 9:20am. Please call 850.261.2024 or 850.266.4267 if you’ve seen or heard from him. Escambia County Sherriff’s Office also has a BOLO out and they can be reached at 850.436.9630.
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Thursday 08/21/14

August 21, 2014 Leave a comment


.WOD

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For Time – 5 rounds:
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‘Tracy’
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15 Pullups
30 Double Unders
15 Wallball (14 lb / 20 lb).


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 DSC_4772
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Categories: WOD Tags: , , ,

Monday 07/28/14

July 28, 2014 Leave a comment

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Back squat 5×5 @ 80%

 

 

WOD

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For Time:


3 rounds
10 thruster (65 lb / 95 lb)
10 pull ups
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then
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3 rounds
10 ohs (65 lb / 95 lb)
10 kb swings
(35 lb / 53 lb)
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photo 4
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Categories: WOD Tags: , , ,

Wednesday 07/23/14

July 23, 2014 Leave a comment

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Press 3×5 @ 90%

 

 

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WOD

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AMRAP – 10 minutes:

“Cindy” 

5 Pull ups
10 Push ups
15 Squats
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squat6

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Categories: WOD Tags: , , ,

Tuesday 07/15/14

July 15, 2014 Leave a comment

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3-2-1 Front squat

Hang snatch 4×2 @ 65%

 

 WOD

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AMRAP  – 20 minutes:


“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
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running

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Categories: WOD Tags: ,

Monday 07/07/14

July 7, 2014 Leave a comment

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Back squat 3×5@ 87.5% of one rep max

 

 

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WOD

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For Time – 3 rounds:

 “Helen’
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400m run
21 Kbell swings
12 pull ups

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 helen

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Categories: WOD Tags: , , ,

Monday 06/16/14

June 16, 2014 Leave a comment

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Back squat 3×5 @ 80%

 

 

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WOD

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AMRAP – 10 Minutes:



5 Power cleans (105 lb / 155 lb)
25 Double unders
10 Pull ups

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.workout

 

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Categories: WOD Tags: , ,