WOD Movements > Pull-up

Wednesday 15-02-25
Features: Clean, Clean (Power), KB Swing, Pull-up, Run, Clean (Power) 1RM, Helen.

Power Clean 1RM:  63, 83, 113, 123, 138, 153, 158, 163, 168 PR! Helen:  11:35 rx PR!

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Tuesday 15-02-17
Features: Back Squat, Bench Press, Pull-up, Pull-up (C2B), Ring Dip.

Bench: 10×3 at 135 — got 9 sets in WOD: 19:58rx I *think* I did 6 rounds, but i’m not sure.

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Thursday 15-02-12
Features: Burpees, Deadlift, Pull-up, Pull-up (C2B).

EMOM – check WOD: 4:29 rx

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Monday 15-02-09
Features: Barbell Lunges, Clean (Hang Power), Deadlift, Front Squat, Pull-up.

HPC x3: 33, 63, 73, 83, 93, 103, 113, 123 FS, 1RM: 133, 143, 153, 163, 173, 183, 193 WOD: 13;39 rx

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Wednesday 15-02-04
Features: 400m, Deadlift - Sumo, Pull-up, Pull-up (C2B), Snatch.

Sumo DL:  I think I did 225 (?) WOD: 18:07 rx

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Wednesday 15-01-28
Features: Muscle Up, Pull-up, Pull-up (C2B), Ring Dip, Thrusters, Thruster - 1RM.

1RM Thruster: 63, 73, 83, 93, 103, 113, 123, 133, 143 WOD: 19:41 long and slow but gotterdone.

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Tuesday 15-01-20 @CF Redline
Features: Press (Strict/Shoulder), Pull-up, Pull-up (Weighted), Row, Row 3K, CF Redline.

A. Weighted Pull-up:  BW, +3#, +5, +8, +10, +12.5, f@+15 B. 1RM Press:  33 x3, 53 x3, 63, 73, 83, 88, 93, 98 PR! C. 3K Row: 13:02.3   ~21/spm

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Monday 15-01-12
Features: Deadlift - Sumo, Pull-up, Push-ups, Sit-up, Squat (Air), Tabata Something Else.

Sumo DL x5:  83, 123, 173, 203, 233, 253 bad grip.. Tabata x4: Pull ups: 7 6 4 4 2 2 3 4 Total: 32 Pushup: 14 8 6 5 4 5 5 6 Total: 55 Sit up: 9 10 10 10 9 10 10 10 Total: 78 Squat: 15 14 15 15 13...

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Friday 15-01-02
Features: Front Squat, Pull-up, Push-ups, Squat (Air), Chelsea.

Front Squat: 5×3 83, 103, 123, 143, 153, 163 Chelsea: Rounds 1-4 RX… but didn’t finish squats on round 4 (only got 12 done) Rounds 5-30 completed using 3-6-9 scheme  (3 pull, 6 push, 9 squat)

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Tuesday 14-12-16
Features: Bench Press, Box Jumps, Plyo Push-ups, Pull-up, Push-ups, Toes-to-Bar.

Bench: 33, 63, 83, 93, 103, 113, 123, 133, 138×3 WOD: 10:16 rx

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