400m run
10 L pull ups
15 back extensions with 25# plate
20 sit ups with 25# plate
4 rounds in 30:01
My run ended up being a little over 500m.
Pull ups broken into sets of 4,3,or 2, as needed.
Tried to get back extensions done in 3 sets each round.
Sit ups sucked...did them on the floor with feet anchored under dumbbells
Showing posts with label L pull ups. Show all posts
Showing posts with label L pull ups. Show all posts
Wednesday, October 12, 2011
Friday, March 18, 2011
Weaver
4 rounds for time:
10 L pull ups
15 push ups
15 CTB pull ups
15 push ups
20 pull ups
15 push ups
After round 1, this turned in to a 15 minute AMRAP...tough WOD and L pull ups weren't happening in rounds 2+.
Round 1: Rx
Round 2: with no L pull ups, more knee tuck (as good as I could)
Round 3 : 3 tuck pull ups
10 L pull ups
15 push ups
15 CTB pull ups
15 push ups
20 pull ups
15 push ups
After round 1, this turned in to a 15 minute AMRAP...tough WOD and L pull ups weren't happening in rounds 2+.
Round 1: Rx
Round 2: with no L pull ups, more knee tuck (as good as I could)
Round 3 : 3 tuck pull ups
Monday, October 18, 2010
1/3 WOD
Did one round of a scheduled 3 rounder, For time...
20 L pull ups
30 knees to elbows
40 burpees
800m run
partitioned it to 5 sets of 4,6, & 8 then ran 800m
12:03
20 L pull ups
30 knees to elbows
40 burpees
800m run
partitioned it to 5 sets of 4,6, & 8 then ran 800m
12:03
Monday, July 12, 2010
Joshie
I realized today while warming up for today's WOD how hard yesterday's WOD really was. I felt beat! It's been about 16 hours and I'm still tired. To top it all off, today's isn't much of a break with a bunch of L-pull ups.
Did scaled version, allowing 2 minutes for each set of pull ups, moving on to snatches after 15 pull ups or two minutes, whichever comes first.
My WOD was:
21 right arm 40# db snatch (used gripz)
15 L pull ups
21 left arm 40# db snatch (used gripz)
15 L pull ups
21 right arm 40# db snatch
11 L pull ups
21 left arm 40# db snatch
10 L pull ups
TIME: 15:31
This was basically 2 rounds (instead of three) of Joshie, with only 11 and 10 L pull ups in second round. WOD totals were 42 L and 42 R snatches and 51 L pull ups. The L pull ups were done using various grips and any pull up bar I felt like using at the time at the Depot.
After the WOD, I did 7 55# snatches with each arm.
Did scaled version, allowing 2 minutes for each set of pull ups, moving on to snatches after 15 pull ups or two minutes, whichever comes first.
My WOD was:
21 right arm 40# db snatch (used gripz)
15 L pull ups
21 left arm 40# db snatch (used gripz)
15 L pull ups
21 right arm 40# db snatch
11 L pull ups
21 left arm 40# db snatch
10 L pull ups
TIME: 15:31
This was basically 2 rounds (instead of three) of Joshie, with only 11 and 10 L pull ups in second round. WOD totals were 42 L and 42 R snatches and 51 L pull ups. The L pull ups were done using various grips and any pull up bar I felt like using at the time at the Depot.
After the WOD, I did 7 55# snatches with each arm.
Monday, May 10, 2010
HSPU, cleans and L pull ups
I scaled WOD to 4 rounds for time:
10 HSPU
10 40# db hang squat cleans
10 L pull ups
Round 1: Rxd
Round 2: 6 HSPU & 8 band assisted HSPU
Round 3: 4 HSPU & 12 band assisted HSPU
Round 4: 11 band assisted HSPU; squat cleans were from the floor
time: 21:36
8 HSPU in first round were unbroken and strong. I felt fresh after 5 days rest (upper body).
10 HSPU
10 40# db hang squat cleans
10 L pull ups
Round 1: Rxd
Round 2: 6 HSPU & 8 band assisted HSPU
Round 3: 4 HSPU & 12 band assisted HSPU
Round 4: 11 band assisted HSPU; squat cleans were from the floor
time: 21:36
8 HSPU in first round were unbroken and strong. I felt fresh after 5 days rest (upper body).
Tuesday, March 30, 2010
Front Squats and L-pull ups
7 rounds for time:
3 185# front squats
7 l pull ups
done as Rx..9:22 (round times :41, 1:02, 1:12, 1:35, 1:42, 1:39, 1:31)
Good WOD. all squats unbroken...the bar tried to roll forward a little as I got tired, but I was able to stand up quick enough to keep it on my shoulders. First round of pull ups unbroken...use all types of grips to get done.
89 burpees done, 52 of them tabata style after the WOD.
3 185# front squats
7 l pull ups
done as Rx..9:22 (round times :41, 1:02, 1:12, 1:35, 1:42, 1:39, 1:31)
Good WOD. all squats unbroken...the bar tried to roll forward a little as I got tired, but I was able to stand up quick enough to keep it on my shoulders. First round of pull ups unbroken...use all types of grips to get done.
89 burpees done, 52 of them tabata style after the WOD.
Thursday, March 11, 2010
Pull Me Under
30 double unders
20 L pull ups
20 cleans (75# sandbag/2-50# db)
time 25:57
did cleans with sandbag until 6 remaining in last round when it broke...finished with db power cleans. Rx WOD was 25 L pull ups, but I scaled to 20 to keep moving. Even so, I ended up doing a max of 3 at a time.
20 L pull ups
20 cleans (75# sandbag/2-50# db)
time 25:57
did cleans with sandbag until 6 remaining in last round when it broke...finished with db power cleans. Rx WOD was 25 L pull ups, but I scaled to 20 to keep moving. Even so, I ended up doing a max of 3 at a time.
Sunday, February 21, 2010
Garrett
3 rounds:
75 squats
25 ring hspu
25 l pull ups
did squats with toes on carpet and heels on concrete to get more of a stretch.
ring hspu were done in a pike position, sometimes feet on the floor, sometimes on a chair, some off the back of the chair, some off a ladder. tried to keep my head down.
l pull ups all done strict (maybe a little movement towards the last few reps in each set) with alternating grips throughout.
time 30:07.
did today's burpees as a warmup with 4 done every minute, on the minute, for 13 minutes
75 squats
25 ring hspu
25 l pull ups
did squats with toes on carpet and heels on concrete to get more of a stretch.
ring hspu were done in a pike position, sometimes feet on the floor, sometimes on a chair, some off the back of the chair, some off a ladder. tried to keep my head down.
l pull ups all done strict (maybe a little movement towards the last few reps in each set) with alternating grips throughout.
time 30:07.
did today's burpees as a warmup with 4 done every minute, on the minute, for 13 minutes
Sunday, November 29, 2009
Joshie - scaled
my version was 3 rounds, power snatches the same every round, pull ups as indicated:
15 40# left arm dumbbell snatch
(1) 15 knees up pull ups, (2) 15 kipping p/u, (3) 15 kipping p/u
15 40# right arm snatch
(1) 15 dead hang, (2) 15 kipping p/u, (3) 15 kipping p/u
time 18:46
cashed out with some double unders, a lot of stretching, and 2 handstand holds of :38 and :27
legs are almost feeling normal. today my back was a little sore after Linda yesterday and I could really feel it in the snatches
15 40# left arm dumbbell snatch
(1) 15 knees up pull ups, (2) 15 kipping p/u, (3) 15 kipping p/u
15 40# right arm snatch
(1) 15 dead hang, (2) 15 kipping p/u, (3) 15 kipping p/u
time 18:46
cashed out with some double unders, a lot of stretching, and 2 handstand holds of :38 and :27
legs are almost feeling normal. today my back was a little sore after Linda yesterday and I could really feel it in the snatches
Sunday, August 30, 2009
weighted pullups
warmed up with a few pullups, some dips, 15 situps, and a couple samson stretches.
50
55
60
65-nose to bar
60-nose above bar
50-2 (palms facing each other)
40-4 (palms up)
25-5 palms up & palms down
15-5
50
55
60
65-nose to bar
60-nose above bar
50-2 (palms facing each other)
40-4 (palms up)
25-5 palms up & palms down
15-5
Wednesday, June 3, 2009
what was the name of that bus that hit me?
This WOD was HARD!
For time:
Run 800m
40 L pull-ups
Run 800m
40 Strict pull-ups
Run 800m
40 Kipping pull-ups
L pullups and most of first part of stricts done on rings on playset outside. I got 13 strict pullups done and hit the wall, so I ran my 3rd 800m then went back to strict pullups and did 20 strict off the bar in the basement. Did final 7 of strict set using wide band for assistance.
I got through kipping set pretty strong and realized I use a lot of energy to "catch" myself on the way down if I don't push away from the bar.
time 34:20.
WOD totals 40 L pullups, 33 strict pullups, 7 band assisted pullups, 40 kipping pullups, ran 1.5 miles
totals
For time:
Run 800m
40 L pull-ups
Run 800m
40 Strict pull-ups
Run 800m
40 Kipping pull-ups
L pullups and most of first part of stricts done on rings on playset outside. I got 13 strict pullups done and hit the wall, so I ran my 3rd 800m then went back to strict pullups and did 20 strict off the bar in the basement. Did final 7 of strict set using wide band for assistance.
I got through kipping set pretty strong and realized I use a lot of energy to "catch" myself on the way down if I don't push away from the bar.
time 34:20.
WOD totals 40 L pullups, 33 strict pullups, 7 band assisted pullups, 40 kipping pullups, ran 1.5 miles
totals
Thursday, May 21, 2009
Twins
two rounds:
75 SDHP 45#
20 HSPU
two rounds:
20 L pullups
20 95# front squats
20 95# push press
time 38:06
Rx was 20 115# thrusters but I couldn't get the weight up so I subbed front squats and push press
75 SDHP 45#
20 HSPU
two rounds:
20 L pullups
20 95# front squats
20 95# push press
time 38:06
Rx was 20 115# thrusters but I couldn't get the weight up so I subbed front squats and push press
Thursday, April 2, 2009
pullups...pullups...pullups
3 rounds for time:
21 L pullups
25 towel pullups
did 5 burpees each time I let go of the bar until I got my 92 for the day.
Time 30.22
did pretty good on the L pullups for the first 2 sets. When I started number three, the tank was empty. Ended up doing 21 strict pullups, then some L sits at the end to make up...probably not the same as the L pullups, but I had no choice.
Towel pullups were tough...last set were done sliding the towel back and forth to simulate climbing.
Ended up doing 42 L pullups, 21 strict pullups, 75 towel/modified towel pullups.
Did 2 sets of L sits and 6 HSPU after I stopped the clock
100 day challenge - Day 92 - YTD = 4407 burpees
21 L pullups
25 towel pullups
did 5 burpees each time I let go of the bar until I got my 92 for the day.
Time 30.22
did pretty good on the L pullups for the first 2 sets. When I started number three, the tank was empty. Ended up doing 21 strict pullups, then some L sits at the end to make up...probably not the same as the L pullups, but I had no choice.
Towel pullups were tough...last set were done sliding the towel back and forth to simulate climbing.
Ended up doing 42 L pullups, 21 strict pullups, 75 towel/modified towel pullups.
Did 2 sets of L sits and 6 HSPU after I stopped the clock
100 day challenge - Day 92 - YTD = 4407 burpees
Monday, March 9, 2009
HSPU, L pullups, burpees, & lunges
WOD:
5 HSPU
10 L pullups
15 steps walking lunges
I subbed 15 burpees for the lunges and finished 5 full rounds. Had a little over a minute and finished out the 20 minutes with 29 walking lunges. The HSPU were all done on the floor, feet against the wall, forehead to floor - all sets unbroken. Pullups done as close to L as possible, sometimes my legs bent a little, but I tried to stay strict...first set unbroken. Burpees all done slowly and methodically, trying to get a good squat on the way down. Last set done quickly so I could get some lunges in.
100 Day challenge - YTD 2452 (75 done today as part of WOD)
5 HSPU
10 L pullups
15 steps walking lunges
I subbed 15 burpees for the lunges and finished 5 full rounds. Had a little over a minute and finished out the 20 minutes with 29 walking lunges. The HSPU were all done on the floor, feet against the wall, forehead to floor - all sets unbroken. Pullups done as close to L as possible, sometimes my legs bent a little, but I tried to stay strict...first set unbroken. Burpees all done slowly and methodically, trying to get a good squat on the way down. Last set done quickly so I could get some lunges in.
100 Day challenge - YTD 2452 (75 done today as part of WOD)
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