Thursday Workout: Pull-up 1RM and AMRAP Triplet

Strength

Work up to a 1RM Weighted Pull-up, rest 2 mins, then pull-up 90% of that as many reps as possible.

WOD

AMRAP in 15 minutes:

  • KB (53/35#) Clean and Jerk x 10
  • Wall Ball (20/14#) x 20
  • Double-Under x 40

Notes

  • Include your bodyweight in the weighted pull-up; we have a scale in the office.
  • For the WOD do 5 KB clean and jerks per arm for a total of 10 per round.

34 thoughts on “Thursday Workout: Pull-up 1RM and AMRAP Triplet

  1. Weighted Pull-ups: 1RM 35#, 3 @ 25#
    WOD: 4rds + 3 kb (35#kb, 14#wb, 120su/rnd)
    * That’s a lot of scaling, but, I feel like I’m getting the knack of the wall balls and the new jump ropes offer reason for hope.

    1. Body Weight: 156#

  2. Weighted pull-ups: 1RM 20# (total with body weight 142#), 2 (almost 3)@15#
    WOD: 2rds + KB, WB, +15du (so almost three) 35#KB, 12# WB, Double unders slowed me way down!

  3. 105 @ 173 bw, 90×2
    5+4 sub 55#db and 20 dus – i thought the whiteboard said 20 dus? oops.

  4. weighted PU: 1 @+35#; 5 @+15#
    WOD: 4 rnds + 1 wb Rx

  5. weighted PU: 1@+35#; 5@+15#
    WOD: 4 rnds + 1 wb Rx

    1. Er… sorry for posting twice? I only did the workout once…I thought my comment didn’t go through the first time

  6. 1RM x 10#. My first weighted pull up! 2 at BW.

    4 rounds + C/J and 6 wall balls. RX.

  7. No PU
    6rnds + 33 DU

  8. 53#, 45 x 2
    5 rounds +5 rx

  9. 111# SINGLE
    2 @ 96#

    6 + 3 C&J

  10. PU: 60, 40×4
    WOD: 4 + 6wb rx

  11. Weighted PU: 20#, 3 @ 12#
    WOD: 4 + 11 WB rx

  12. Shared the day’s pain at 930 with Lauren and Andy.
    PU: body weight 1x, kipping (sort of) 1x
    WOD: 4 rds + 9 c&j rx

  13. PU: 60×1, 40×4
    WOD: 4rnds + 4 DU @45# c&j

  14. weighted pull up: 40#, 2 @ 35#
    WOD: 5 rds and 3 c&j rx

  15. W. PU’s- 112+ 20#, 6 @ 6#
    WOD- 3 rds. + 26 DUs

    1. @ 25# KB’s

  16. 1RM PU: 30# + 150# BW
    AMRAP 90%: 3×15#
    WOD: 4+ 27 reps @45# KB

  17. PU: Strict then kipping 6x
    WOD: 4 rds + 10 CJ rx

  18. weighted pull-ups: up to 100 lbs x 1, then 80 lbs x 2; just a bit lower than my chin-up 1RM I think

  19. PU: 155#BW + 100lbs, 90% 70lbs x5. WOD 3 rds + 15 du

  20. PU: 155 BW + 100lbs, 90% 70lbs x 5.
    WOD: 3rds + 15du

      1. haha, it’s a gear review blog I was going to start, haven’t gotten around to it….i’ll be sure to let everyone know if I ever do

      2. You mentioned dancing and you mentioned something to do with ancient Greece. You and I must chat.

  21. Weighted PU: 20# (12# x 3)
    WOD: 4 + 11 WB rx

  22. PU: 20# (12# x 3)
    WOD: 4 + 11 wb rx

  23. WPU: 127# (aaaaalmost got 132, chin was just under the bar)
    90%: 122# x 2
    WOD: 4 rds + 7KB C&J (10# WB, 35# WB rd 1, 26# WB rds 2-4)

  24. WPU: BW + 45# x 1, then BW + 35# x 1
    WOD: 3 Rounds + 6 SU (rx weight and 120 SU’s/round)

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