Wednesday Workout: Weighted Pull-up Single and Tabata Intervals

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STRENGTH

In 10 Minutes Build to a Heavy Single Weighted Pull-up (any grip)

WOD

Level 1

Tabata Intervals of the Following:

  • Ring Row
  • Rest 1 Minute
  • Wall Ball Throws to 9′ Target (14/10)
  • Rest 1 Minutes
  • Row (Calories)

Level 2

Tabata Intervals of the Following:

  • Pull-up
  • Rest 1 Minute
  • Wall Ball to 10′ Target (20/14)
  • Rest 1 Minute
  • Row (Calories)

23 Comments on “Wednesday Workout: Weighted Pull-up Single and Tabata Intervals

  1. pull up: 5# hehe
    WOD: 43, 80, 39; 162

    Also, I forgot to return my wall ball to its home. I am ashamed. Please forgive me, Scott. :)

  2. Pull-up: did three reps at 53, then attempted a single at 98. Only made it half way up, but probably could have done it if I hadn’t done a bunch already.

    Wod: I have a ten rep discrepancy. I did 54 pull-ups for sure (chin up grip to save my shoulder). I thought I did 81 reps of wall ball (10 most rounds, 11 in the last), but my running count ended at 125. 54+81=135 (not 125). Did 62 calories on the row.

    So either 187 or 197. Probably 197, since I’m better at counting to 10 than 125.

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