Wednesday Workout: Pull-ups and a Lunge Triplet

Mobility

Work through Ido Portal’s Squat Clinic Routine.

Strength

Weighted Pull-up @ 20X1; 6 sets of 3; rest 90 sec btwn sets

WOD

AMRAP in 10 minutes (all movements done in unbroken sets):

  • Overhead Walking Lunge (45/25#) x 20 total
  • Wall Ball (20/14#) x 15
  • Burpee x 10

Notes

  • 10 Hollow Rock penalty each occurrence for breaking up the sets.

30 thoughts on “Wednesday Workout: Pull-ups and a Lunge Triplet

  1. PUs: 5@5#, 1@8#
    WOD: 3 rds + lunges and WB. Rx
    50 hollow rocks 😫

  2. PUs: 1 set @ 20#, remaining sets @ 10# (lots of ugly today)
    WOD: 4 rds + lunges and 4 WB (lunges @ 10#, WB @ 16#)
    10 Hollow Rocks because I wanted to, not as penalty!

      1. Thanks Tiffany. I’ll let you know how they turn out.

      2. Thanks for this recipe- I will definitely save this one to have after the nutrition challenge is over.

      3. So all of Elana’s Pantry stuff is BOMB. But I’m going to go ahead and recommend you never use the amount of sweetener she recommends (I usually cut it by 1/3)… also I use honey or maple syrup instead of agave and I use coconut oil instead of grapeseed oil (…or butter…). But her recipes are super easy and delicious.

  3. So this really hurt. 3 rds + 5 lunges. RX weights. Movement standards sketchy on the lunges and wallballs because they suck, not me. I welcomed the 3 or 4 sets of hollow rocks as they were an oasis from the pain..

    1. up to 55 lbs on the pullups

  4. 45, 55×3, 65×2
    3+28

  5. Wow, two-headed people came to Superfit! Total freak show!

  6. The beach is great!

    Pounding Sand

    For Time:
    1.2 mi Run (Sand)
    50 Kettlebell Swings 53 lbs
    100 Push-ups
    50 Goblet Squats 53 lbs
    1.2 mi Run (Sand)

    25:20

  7. Pull-ups: Body Weight. WOD: 4+12

  8. 25#
    4 rds + 1 rx

  9. 10#
    4 + 8 rx but less-than-pretty wallballs

  10. PU: 20, 25×2, 30×3
    WOD: 4 rds rx

  11. pu: up to 70
    wod: 4+12 lunges rx

  12. 60#x3 Pullup
    WOD: 3rds + 12 lunges rx

  13. PU: BW x 3, 5# x 3
    WOD: 3rds + 35 (10# WB)

  14. Pull-Ups: 15#
    WOD: 3rds (lunges 1×45#, 2×25#)
    30 Hollow Rocks

  15. PU: bb
    WOD: 2 rds + 11wb (11#lunges, 8#wb)
    …way too many hollow rocks

  16. PU: 55# (4) 65# (2)
    WOD: 3rds + 5 lunges (RX)
    10 hollow rocks

  17. PU: two with body weight and all the rest with the yellow band
    WOD: 3 rounds plus 20 lunges (25# plate, 10# wb)

  18. PU: 35# (3), 45#(2), 53#(2 reps)
    WOD: 3 rounds plus 10 lunges (25# plate, 14# wb)

  19. Pull-Ups: Neg
    WOD: 3rds + 10 lunges 25#
    10 Hollow Rock

  20. Pullup: bodyweight-ish
    WOD: 3 plus 4 lunges Rx

  21. PUs: 20#
    WOD: 3 + 9 lunges @ 14/25#
    Went light so that I didn’t have to break sets 😛

  22. Pull-ups: 1 or 2 with no band, rest with red band
    WOD: 3 rds + 6 lunges Rx

  23. pull-ups with 32.5 kg added

  24. Saturday make up class:
    Pull ups: 3 bw / 3 ppl band
    WOD: 2 or 3 rds + lunges + wb +3 bp (10/8# wb)

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