ME
Weighted/Strict Pull ups
Warm-up sets: your call
Work sets: x1 x1 x1 x1 x1
Rest time: 3 minute clock
SE
Touch n Go Dead-lifts (minimal bounce)
Warm-up sets: x10 x8 x6
Work sets: x8 x8 x8 x8 (sets across)
Rest time: 2.5 minute clock
RE
Crossover Step up into Lateral Lunge
Warm-up sets: x3-4 each leg (unweighted)
Work sets: x12ea x12ea x12ea (add some weight)
Rest time: 1-1.5 minute rest b/w sets
CWOD
Seven rounds of:
7 Burpee-Pull ups (1 foot above reach)
Rest the same amount of time it takes to complete the set
Post all results to comments.
12 comments:
Weighted pullups - 60#, 70#, 80#, 86#, 86#(m)
Deadlifts - 286# across
Lateral Lunge - 44#, 33#, 22#
Burpee Pullups - around 8:30.
Corey
Weighted Pull Ups- 25, 30, 35, 30, 30
Deadlifts- 220, 220, 220, 220
Crossover Step Ups- 22, 22, 10
Burpee pullups- 7 for 7 rounds 7:30
Weighted pull ups - 10#,15#,20#,15#,15#
Dead lifts 8 reps - 174#,198#,198#,198#
Lateral lunge 12 reps - 30#,25#,25#
Burpee pull ups - 6 for 7 rounds
Pull-ups: used a red band and worked 1 rep as often as I could
Deadlifts: 154# -so happy with how they feel! Over-thinking the deadlift is my enemy!
Step ups/Lunges: 30#-25#-20#
Burpee pullups: 5 reps for 5 rounds, 4 reps for 2 rounds. Awesome conditioning movement! Definitely a good way to practice pullups!
Weighted Pull Ups- 15, 20, 25, 30, 40 (barely failed on 40, plane not quite broken)
Deadlifts- 198,198,198,198
Crossover Step Ups- 10 lbs, 10 reps each leg/set
Burpee pullups- Varied between 5 and 2 reps per set. All 7 sets completed
Weighted pull-ups- 30,35,40,50,60, but could have gone at least 70
DLs- 220 x 8
Xover- 22lbs, 15lbs, 10lbs
pulls ups with blue band
Deadlifts - 169# across
Lateral Lunge - 15#, 15#, 15#
Burpee Pullups - didn't have a clock so I'm not 100%. Probably not fabulous considering work paged me in the fourth round so I had a brief intermission.
Pull ups- Tan,Tan,Tan,Red,Red Bands
Deadlift Touch & Go- 242 4X8
X Over Step Up- 20 lbs DB, Final set no Weight
Pullups- 15,20,25(failed),20,20
DL Touch'n Go- 242
X over step up- 10,10,10
Burpee pullups- 4 for 7 rounds (kipping pullups)
Pullups: 20,25,30,45,10(5 reps)
DL Touch'n Go: 230,240,250,250
X Over Step Ups: 10
Burpee Pullups: 7,7,5,5,5,5,7 (rounds 3-7 were all kipping)
Weighted Pullups - 2.5, 5, 8, 10, 13
Deadlifts - 176, 176, 176, 176
x-over step up/lat lunge - 25, 20, 15
Burpee Pullups - 5, 5, 5, 5, 5, 5, 5
Post a Comment