Thursday 05102012


A.  Weighted Pull-ups or Strict Pull-ups with a Partner – 3 x 8-10 w/90 Sec Rest 

B1.  Barbell Row Chin-up Grip – 3 x 8 (Heavy) w/60 Sec Rest 

B2.  Ring Dips – 3 x 10 w/60 Sec Rest 

C.  2 Rounds Unbroken

50 x UB DU or 150 x Singles 

30 x UB Russian Swings Heavy 

20 x UB Pull-ups 

20 x UB Ring Dips  

All sets should be unbroken before moving on.  Intermediate athletes subtract 5 reps from each movement, novice athletes subtract 10 reps from each movement.  

-Post results under comments  


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5 Responses
  1. Amy

    A. Partner pull-ups thanks for the support Jen!!
    B. 35 lb barbell row, box dips
    C. 10:44. Singles, 35 lb KB, Pull-Up w/ green band (15UB), box dips (20UB).

  2. jen

    partner pullup with Amy!! Thanks for the help!!
    35 lb barbell row and ring holds
    12:53, singles, 12kg kb, pullup with blue band, ring dips with green band