Category Archives: Pull-ups

090517

Back Squat

  • 5 @ 65% – 200#
  • 5 @ 70% – 215#
  • 5 @ 75% – 230#
  • 5 @ 80% – 245#
  • 5 @ 80% – 245#

Max Rep Pull-ups – 28

082117

Deadlift @ 80% of 1RM x 5 x 4 x 3 x 2 x 1 = 300#

Max rep double unders in 2:00 = 118

Max pull-ups = 23

081617

  • 200M Run
  • 10 KB Swings
  • 10 Goblet Squats
  • 10 Pullups
  • 400M Run
  • 8 KB Swings
  • 8 Goblet Squats
  • 8 Pullups
  • 200M Run
  • 6 KB Swings
  • 6 Goblet Squats
  • 6 Pullups
  • 400M Run
  • 4 KB Swings
  • 4 Goblet Squats
  • 4 Pullups
  • 200M Run
  • 2 KB Swings
  • 2 Goblet Squats
  • 2 Pullups

080517

4 RFT:

  • 400 Sled Drag (45#)
  • 15 Pull-ups

Time = 23:21

031616 – MetCon

4 Rounds for Time of:

  • 250M Run
  • 10 Pull-ups

Time = 7:52

011916 – Box Squats & MetCon

5 Set x 3 Reps of Box Squats

195 lbs.

10-9-8-7-6-5-4-3-2-1 Reps of KB Swings (53#) & Pull-ups

Time = 8:22

122815

50 KB Swings (53#)

40 Air Squats

30 Sit-ups

20 Pull-ups

10 Burpees

Time = 9:13

Scaled this one to 1/2 of the posted reps.

031412 – I’m (hopefully) Back

MetCon

21-15-9 of:
Row (calories)
KB Swings (53 lbs.)
Pull-ups
Sit-ups

Time = 13:14

Felt good…

123111 – First Day Back

After over four months off, I made it back to TitanFit this morning.

Nail welcomed my return with a bang.

2 Rounds of:
500M Row
20 Wall Ball
15 Box Jumps (24″)
10 Pull-ups

Time = 12:51

Knees really bothered me!

062711 – MetCon

5 Rounds of:

200M Run
10 Ground to Overhead (95lbs.)
10 Pull-ups

Time = 22:09

Very tough on the shoulders.

010811 – MetCon

3 Rounds of:

500M Row
30 OHS (75lbs.)
21 Pull-ups

Time = 21:16

Noted some knee and breathing issues.

121810 – Team WOD

3 person Teams complete AMRAP in 20 minutes of:

5 CTB Pull-ups
10 Ring Dips
15 OHS (95lbs.)

We completed 14 Rounds & 5 Ring Dips.

First WOD in a week and after being sick.  Ring Dips destroyed me.

101004 – Front Squat and MetCon

3 Rep Max Front Squat

Up to 220 lbs.

3 Rounds of:  400M Run / 10 Push-ups / 10 Pull-ups / 10 KB Swings (53 lbs.)

Time = 9:30

100819 – C&J and MetCon

Clean and Jerk up to 185lbs.  Failed 195lbs. Jerk

MetCon – 10 Rounds of: 10 Wall Ball / 10 Pullups

Time = 12:51

10730 – Push Press & MetCon

Push Press up to 185lbs.

400M Run / 25 Pull-ups / 25 OHS (45#) / 400M Run / 25 Thrusters (45#) / 25 Sit-ups / 400M run / 25 KB Swings (53#) / 25 Push-ups

Time = 13:59

Push-ups destroyed me.