Pause Overhead Squats x3 w/10 sec hold 12 min to build/practice
Weighted Pullups x5 12 min for 4-6 sets
3-5 rounds 10 Glute Bridges *on the 10th rep, hold for 30 sec
Jeanette
11 thoughts on “Triple Threat”
Amanda Hunt
Mobility and warm up
Strength
Pause Overhead Squats
x3 W/10 sec hold
12 mins to build/practice
35# – 45# – 55# – 65# – 75#
Scap Pullups
5 sets, 6 reps, 3-5 sec
+ 10 sec Chin Over Bar
Cashout
5 rounds
10 Glute Bridges
*on the 10th rep, hold for 30 sec
Thanks Ingrid!!
Kevin
OHS x3 + 10 sec hold
45-65-75-85-95
Weighted pull-ups x3
5 sets with 20#
4 sets of glute bridges.
Last set, used a band.
RF
Pause Overhead Squats x3 w/10 sec hold
45-65-70-70-75
Weighted Pullups x5
15-20-25-25
4 rounds
10 Glute Bridges
*on the 10th rep, hold for 30 sec
Kelly B
Pause Overhead Squats x3 w/10 sec hold
5 sets with the stick
Strict Pull-ups
5 sets of 5 reps
4 rounds
10 Glute Bridges
*on the 10th rep, hold for 30 sec
Ang
Pause OHS x3/10 sec hold at bottom
35-40-40-45
Scrap pull-ups 5 sets
Levelled up to orange 1 in Upper Body Pull
Cash out 3-5 rounds 10 glute bridges , on 10th rep hold for 30 secs
4 rounds
Thanks Carrie
John Hunt
Pause Overhead Squats x3 w/10 sec hold
65-75-85-95×1
Weighted Pullups x5
25-30-35-40
80×1 leveled up to Black III
3-5 rounds
10 Glute Bridges
*on the 10th rep, hold for 30 sec
4 rounds
Thanks Carrie!
Catherine Wilson
Pause Overhead Squats x3 w/10 sec hold
12 min to build/practice
15,25,25,30,30
This pulled on my left knee a lot, but not bad on the right arm, so something is getting better!
4-6 sets x 8
Ring Rows & 20 sec Bar Hang
6 – 20
8 – 20
8 – 20
8 – 20
8 – 20
3-5 rounds
10 Glute Bridges
*on the 10th rep, hold for 30 sec
Thanks Ingrid, I even appreciate that you took a photo 🙂
Amber G
Pause Overhead Squats x3 w/10 sec hold
12 min to build/practice
15# 20# 25#
Last set wasn’t pretty. Going to practice more with the bar only next time
Scap Pull Ups x5 + 15s chin over bar hold
12 min for 4 sets
Couldn’t get the chin over bar hold tonight. Did dead hangs instead
4 rounds
10 Glute Bridges
*on the 10th rep, hold for 30 sec
Laura
Pause Overhead Squats x3 w/10 sec hold
35-45-55-55
Strict Pull-ups
5 sets of 2 reps (might have been 6 sets, lost count)
Usually start with 3-4 reps and fall apart on set 2-3. Went with 2 to stay sufficiently below the failure level and was much more consistent.
5 rounds
10 Glute Bridges
*on the 10th rep, hold for 30 sec
Jordan Sanipass
OHS 10 seconds pause
45,65,75,75
Weight pull ups x 5
5#,7.5# fail on the last rep
5#,5#
Neil
Pause Overhead Squats x3 w/10 sec hold
45-65-65-65
Weighted Pullups x5
BW-10-20-20-20-10×4
4 rounds
10 Glute Bridges
*on the 10th rep, hold for 30 sec
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Mobility and warm up
Strength
Pause Overhead Squats
x3 W/10 sec hold
12 mins to build/practice
35# – 45# – 55# – 65# – 75#
Scap Pullups
5 sets, 6 reps, 3-5 sec
+ 10 sec Chin Over Bar
Cashout
5 rounds
10 Glute Bridges
*on the 10th rep, hold for 30 sec
Thanks Ingrid!!
OHS x3 + 10 sec hold
45-65-75-85-95
Weighted pull-ups x3
5 sets with 20#
4 sets of glute bridges.
Last set, used a band.
Pause Overhead Squats x3 w/10 sec hold
45-65-70-70-75
Weighted Pullups x5
15-20-25-25
4 rounds
10 Glute Bridges
*on the 10th rep, hold for 30 sec
Pause Overhead Squats x3 w/10 sec hold
5 sets with the stick
Strict Pull-ups
5 sets of 5 reps
4 rounds
10 Glute Bridges
*on the 10th rep, hold for 30 sec
Pause OHS x3/10 sec hold at bottom
35-40-40-45
Scrap pull-ups 5 sets
Levelled up to orange 1 in Upper Body Pull
Cash out 3-5 rounds 10 glute bridges , on 10th rep hold for 30 secs
4 rounds
Thanks Carrie
Pause Overhead Squats x3 w/10 sec hold
65-75-85-95×1
Weighted Pullups x5
25-30-35-40
80×1 leveled up to Black III
3-5 rounds
10 Glute Bridges
*on the 10th rep, hold for 30 sec
4 rounds
Thanks Carrie!
Pause Overhead Squats x3 w/10 sec hold
12 min to build/practice
15,25,25,30,30
This pulled on my left knee a lot, but not bad on the right arm, so something is getting better!
4-6 sets x 8
Ring Rows & 20 sec Bar Hang
6 – 20
8 – 20
8 – 20
8 – 20
8 – 20
3-5 rounds
10 Glute Bridges
*on the 10th rep, hold for 30 sec
Thanks Ingrid, I even appreciate that you took a photo 🙂
Pause Overhead Squats x3 w/10 sec hold
12 min to build/practice
15# 20# 25#
Last set wasn’t pretty. Going to practice more with the bar only next time
Scap Pull Ups x5 + 15s chin over bar hold
12 min for 4 sets
Couldn’t get the chin over bar hold tonight. Did dead hangs instead
4 rounds
10 Glute Bridges
*on the 10th rep, hold for 30 sec
Pause Overhead Squats x3 w/10 sec hold
35-45-55-55
Strict Pull-ups
5 sets of 2 reps (might have been 6 sets, lost count)
Usually start with 3-4 reps and fall apart on set 2-3. Went with 2 to stay sufficiently below the failure level and was much more consistent.
5 rounds
10 Glute Bridges
*on the 10th rep, hold for 30 sec
OHS 10 seconds pause
45,65,75,75
Weight pull ups x 5
5#,7.5# fail on the last rep
5#,5#
Pause Overhead Squats x3 w/10 sec hold
45-65-65-65
Weighted Pullups x5
BW-10-20-20-20-10×4
4 rounds
10 Glute Bridges
*on the 10th rep, hold for 30 sec