Tag Archives: pull-ups

Workout of the Day – Thursday 6/22/17

22 Jun

“THE VILLAR HAUSER VAMRAP”

AMRAP in 15 min of:

4 Bar Muscle-ups (sub: 8 Pull-ups and 8 Ring-dips)

6 Burpee Box Step-ups (24/18)

4 Handstand Push-ups (sub: 6 Strict Dumbbell Presses)

6 Burpees

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Workout of the Day – Tuesday 6/20/17

20 Jun

BACK SQUAT: 

3 – 3 – 3 – 3 – 3

then 

Skin-the-Cat:

2 – 2 – 2 – 2

then

4 Rounds for Time of:

15 Pull-ups

20 Calorie Row

25 AbMat Sit-ups

15 min limit 

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Workout of the Day – Sunday 6/18/17

18 Jun

FOR TIME: 

21 – 15 – 9 of:

Shoulder-to-Overhead (115/85)

Pull-ups

then 

Find 1 rep max for each:

Shoulder Press

Push Press

Push Jerk

then

AMRAP in 12 min of:

5 Power Cleans (155/115)

15 Wall Ball

10 Bar-over Burpees

4 Dumbbell Squats Snatches (40/30)

CROSSFIT 323 WOD RESULTS – 6/18