Thursday Workout: Pull-ups, Front Squats, and Kettlebells

Please RSVP via Facebook to the End-of-year Superlatives Party!

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STRENGTH

Weighted Pull-up, 4-6 reps x 5 sets

WOD

Level 1

OTM 10

  • Even Minutes: Front Squat (95/55) x 3, Ring Row x 5-10
  • Odd Minutes: Russian Kettlebell Swing (35/20) x 12

Level 2

OTM 12

  • Even Minutes: Front Squat (185/135) x 3, Pull-up x 5-10
  • Odd Minutes: Kettlebell Swing (70/53) x 12

Notes: Front Squat should be taken from the floor (can squat clean first rep)

ANNOUNCEMENTS

Typhoon Haiyan Relief Drive at Darden

One of our members, Mahalia Parcero, is helping organize a relief effort for the people affected by the destructive typhoon, and is asking for your help!  The last day of collection is Monday, November 25!  Please visit the Facebook Event for details on how you can contribute to the relief effort (suggested relief goods, etc.), or contact her for more information:

Mahalia Parcero
(434) 422-0408
mahalia_p@hotmail.com

Sunday Recipes

Joe is helping to bring back the Sunday Recipe section, and wants your input!  If you didn’t see the post on our home page, check it out HERE.

End of the Year Party!

The End of the Year Superlatives/Awesomeness Party will be held on December 7, from 2-5pm at Boylan Heights!  Please RSVP via Facebook, and bring your spouse/significant others.  We want to see you there!

14 thoughts on “Thursday Workout: Pull-ups, Front Squats, and Kettlebells

  1. PU: 3, 2, 2, Negatives
    45# KB 95# front squat; I felt weak rd 5
    Excellent morning motivation as always, Elizabeth

    1. as always, my pleasure! Love seeing you guys kick butt in the wod with perfect form and determination, and always getting stronger

  2. PU: 20#
    WOD: 145# FS, #70 Russian

  3. PU: sets of 4 @ 20# (2sets), 15#(3sets)
    WOD: 70#FS, 5 kipping PU/rnd, 45# American KB

  4. Strength: 15# 6x, 25# 5x, 25# 6x, 35# 4x, 35# 4x
    WOD:
    FS / PU / KB
    185 / 7 / 70 American
    145 / 5 / 70 Russian
    185 / 5 / 70 Russian
    185 / 5 / 70 Russian
    185 / 5 / 70 Russian
    185 / 5 / 70 Russian

  5. PU: 5, 5, 4, 4, 4 unweighted
    WOD: 85# FS, 5 PUs, 53# Russians

    Went a little light on the FS because Joe put the fear of god in me that I was going to strain my back.

  6. 185FS/10PU
    12 American KB

  7. 185, 10, 12 all rounds

  8. PU – 35
    135/ 10/ Russian @ 70.

  9. Pull Ups: 4x body weight/round
    WOD: 135/5/Russian@70#

  10. PU: 20# (6, 5, 5, 4, 4)
    WOD: 145# FS / 10 PU / 53# American KB

  11. 75#, 8 pu’s, 45# American
    (heel injury)

  12. 183×6
    pu: 10×3,5×2,10×1
    kb: 12×3,8×2,12×1
    And I took a 2 minute break in there somewhere. I can’t breath with this stupid beard.

  13. OTM 10min:

    3 C&J @ 115#, 5 pull ups
    12 American swings @ 53#

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