pull downs

Friday 5.15.2015

wodCLOSED SUNDAY, MAY 17 STRENGTH 10 x 3 Split Jerk @50% (focus on footwork)

CONDITIONING 7 min AMRAP: 20 Push Press 45/35 10 HR Push Ups 5 Burpees

Finisher 3 Rounds: 40 sec Band Pull Aparts 40 sec Band Pull Down 

COMPETITION 10 min work on complex: 3 Pull-Ups 2 Toe 2 Bar 3 Pull-Ups

Monday 4.13.2015

wodSTRENGTHA. Close Grip Floor Press 12 x 3 @ 60% B. 2 x ME DB Bench Press

CONDITIONING For Time: 50 Cal Row 40 Push Ups 30 American KB Swings 53/35 20 Pull-Ups *10 DB Strict Press 40/30

Finisher 100 Banded Pull Downs

COMPETITION *HSPU Tabata Airdyne **4 min Rest** Tabata Airdyne 

Wednesday 8.13.2014

wodSTRENGTHA. 1 RM Push Press B. 3 x 6 Single Arm KB Press

CONDITIONING 9 min AMRAP: 200m Run 15 Pull-Ups

Finisher 100 Banded Pull Downs 3 x 25 Banded Crunches 

COMPETITION 100 Push Ups in as few sets as possible 10 min MU work 

Monday 7.21.2014

wodSTRENGTH/SKILL10 min to Establish 2RM Strict Press, & then, AMAP Push Press 

CONDITIONING Partner Workout

2000m Row AMAP 5 1 Arm KB Push Press R 25’ Front Rack KB Carry 5 1 Arm KB Push Press L  

-1 Partner rows while other partner performs push press and carry -Partners alternate every 200m -Score is total KB Push Press and 2k Row time.

POST WOD 100 Band Pull Downs 

COMPETITION 3x10 Barbell Row (HEAVY) Legless Rope Climb Work

Tuesday 7.8.2014

wodSTRENGTH/SKILL20 min to Establish 2 RM Power Snatch

CONDITIONING 21-15-9 OHS 95/65 *Pull-ups

Post WOD 4 Rds 30 sec on/off Weighted Plank 

COMPETITION *CTB in workout

10 min bar MU work 100 banded pull downs