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Pull-ups'S ARCHIVE

  • Sun.12.13.20

    By CoachBo | In WOD | on December 13, 2020

    Warmup: ROM, dynamic stretches, 10 DB flies, 30 sec jumping jacks, high knees and butt kicks WOD: “Jennifer” Complete as many rounds as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings 20 box jumps Cooldown: 10 x forearm plank, to high plank, to pushup. Hold 1 minute deep squat. Roll out and stretch

    CONTINUE READING
  • Wed.11.4.20

    By CoachBo | In WOD | on November 4, 2020

    Warmup: ROM drills, dynamic stretches, 15 ring rows, 15 front squats with bar, 500m row Strength: Bent Over Rows (DB or BB) 5 x 5 Moderate weight WOD: 3 Rounds 8 Front rack lunges, ea 16 KB swings 2:00 row (for Cal) 16 Atomic sit-ups 8 Pull ups Cooldown: 25 Hollow rocks , 25 GHD more »

    CONTINUE READING
  • Mon.9.14.20

    By CoachBo | In WOD | on September 14, 2020

    Warmup: ROM, dynamic stretches, 4 x :20 each – Jumping Jacks, Air Squats, Pike Push ups, Tuck ups WOD: AMRAP in 20 minutes 1 Burpee 2 Box Jumps 3 Kettlebell Swings 4 Pull-Ups (Bent Over Rows) 5 Push-Ups 6 Air Squats Cooldown: Childs pose, pigeon, saddle stretch

    CONTINUE READING
  • Wed.8.19.20

    By CoachBo | In WOD | on August 19, 2020

    Warmup: ROM, dynamic stretches, :30 each of jumping jacks, high knees, butt kicks, and handstand hold, then 5 flag push ups, 10 Pull ups, 15 Dips and 20 Sit ups WOD: 21-18-15-12 and 9 reps, for time of: Back Extensions or Superman holds Push-press (65/45#) Sit-ups Pull-Ups or Bent Over Rows Dips Push-ups Cool down: more »

    CONTINUE READING
  • Fri.10.25.19

    By CoachBo | In WOD | on October 24, 2019

    Warmup: ROM, 200m run, 5 Pullups, 10 pushups, 15 sit ups, 20 squats WOD: For time 800m run 25 Pullups 800m run 50 Pushups 800m run 75 sit ups 800m run 100 squats Cooldown:  stretch and roll out achilles and calves.  Use lacrosse ball on shoulders

    CONTINUE READING
  • Fri.10.18.19

    By CoachBo | In WOD | on October 17, 2019

    Warmup: ROM, dynamic stretches, 20 jumping jacks, 20 high knees, 10 squats, 10 hand release push ups, 10 slow mountain climbers, 10 sit ups, 10 supermans WOD: 2 rounds for time 21 Calorie row 21 ball slams 15 Cal row 15 Thrusters 9 Cal row 9 Pullups 3:00 Rest Cooldown: quad stretches, spinal twists, squat more »

    CONTINUE READING
  • Sat.10.12.19

    By CoachBo | In WOD | on October 11, 2019

    Warmup: ROM, 15 ring rows, 20 push up, 25 sit ups, 30 squats WOD: 21 pullups unbroken* 800 meter run 15 pullups unbroken 800 meter run 9 pullups unbroken 800 meter run * every time you break up a set of pullups run 100 meters Cool down: max plank hold, roll and stretch

    CONTINUE READING
  • Fri.9.20.19

    By CoachBo | In WOD | on September 19, 2019

    Warmup:  ROM drills, dynamic stretches, 400 m run at moderate pace, 10 burpee pullups WOD: “Chelsea” EMOM for 30 minutes: 5 Pullups 10 Pushups 15 Squats Cooldown: use lacrosse ball on shoulders and back, roll out and stretch legs

    CONTINUE READING
  • Fri.9.13.19

    By CoachBo | In WOD | on September 12, 2019

    Warmup: ROM, 15 ring rows, 20 push up, 25 sit ups, 30 squats WOD: 21 pullups unbroken* 800 meter run 15 pullups unbroken 800 meter run 9 pullups unbroken 800 meter run * every time you break up a set of pullups run 100 meters Cool down: max plank hold, roll and stretch

    CONTINUE READING
  • Mon.9.9.19

    By CoachBo | In WOD | on September 8, 2019

    Warmup: ROM, dynamic stretches, 30-20-10 Wall balls and push ups Strength: Front Squat, De-load 5 x 5 @ 65% WOD: 3 Rounds 20 Over the bar burpees 10 OH Squats (45-65/65-95#) 5 Pull ups Cooldown: Mobilize shoulders with bands, roll out and stretch

    CONTINUE READING
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