Pull-ups

4rds of Gymnastic Circuit

1:00 minute on and 1:00 minute of Active Recovery

  • Max Wall Walk Hold
    • Hollow Body Hold
  • Max Toes-to-Bar
    • Slow Sit-ups
  • Max Push-ups
    • Training Bar floor press
  • Max Pull-Ups
    • Band Pull Downs

4rds of Gymnastic Circuit

1:00 minute on and 1:00 minute of Active Recovery

  • Max Wall Walks
    • Training Bar Press
  • Max Toes-to-Bar
    • row at recovery pass
  • Max Push-ups
    • Training Bar floor press
  • Max Pull-Ups
    • Ski Erg Recovery Pass
Tags:

14 min AMRAP

  • 400m Run
  • max strict pull-ups
  • max dips

Complete as many rounds as possible. This workout is based on CrossFit®’s workout of the day.

Jackie: For Time

  • 1000m Row
  • 50 Thrusters (45/35)
  • 30 Pull-Ups

Metcon

Partner Up

First 10 min (AMRAP) –  1 partner on cardio and 1 partner on wallball
10 cal (Rower, Assault Bike, Ski Erg)
10 Wallballs @ 20/14lb

Rest 2min

Second 10 min (AMRAP) – You go I go
3 – Strict Pull-Ups
3– Toes-to-Bar
6 – Push-Ups
2 Ball Over Shoulders (increase 2 reps per round. 80/50lb  split between the two of you)

Rest 2 min

Last 10 min (AMRAP) – 1 partner on cardio and 1 partner on wallball
10 cal (Rower, Assault Bike, Runner) – Use a different instrument from the first round.
10 Wallballs @ 20/14lb

Metcon

For Time 30 min time cap (partner wod)

  • 100 GHD
  • 2000m Row
  • 100 pull-ups

One partner works and one partner bear-hug carries med-ball (50/30). Split work as needed.

Metcon

30 min AMRAP

  • 1000m C2 bike or 24/20 cal Assault Bike
  • 8 GHD Sit-ups / Toes-to-bar
  • 8 Strict Pull-ups

Metcon

EMOM – Death by Assault Bike

  • 1 cal the first minute
  • 2 cal the second minute
  • 3 cal the third minute
  • etc

Go until you cannot achieve the calorie count for that minute.

For Time

  • 100 Air Squats
  • 25 Strict Pull Ups
  • 75 Air Squats
  • 20 Strict Pulls Ups
  • 50 Air Squats
  • 15 Strict Pull Ups

Score – Max Cals

Metcon

For Time

  • 100 Air Squats
  • 25 Strict Pull Ups
  • 75 Air Squats
  • 20 Strict Pulls Ups
  • 50 Air Squats
  • 15 Strict Pull Ups

Score – Max Cals

Tags:

Training Objectives

  • Honor those who gave their lives in service to our country

Murph

  • Run a Mile
  • 100 pull-ups
  • 200 push-ups
  • 300 air squats
  • Run a Mile