Wednesday Workout: Weighted Pull-ups and Short AMRAP repeats

STRENGTH

Weighted Pull-up, supinated grip, 8-8-8

WOD

Level 1

3 Total Sets, rest 1 minute between each set:

AMRAP 3:

  • Goblet Squat x 10
  • Burpee Box Step Up (18/12) x 10

Level 2

3 Total Sets, rest 1 minute between each set:

AMRAP 3:

  • Squat Clean (115/85) x 10
  • Burpee Box Jump (24/20) x 10

Notes: Try to be consistent across the three sets if possible.  Record score for each set.

ANNOUNCEMENTS

PAINTBALLLLL!!

We are heading down to ZwackerZ Paintball on Sunday, November 16 to play paintball! This is going to be a lot of fun, even if you’ve never played before! The place is about 35 miles south of Charlottesville in Dillwyn, VA. We’ll meet up at the gym to carpool that morning around 10am. The venue is open from 11am-5pm so feel free to bring snacks or lunch with you.  RSVP HERE or write your name down on the sign-up sheet in the gym

8 thoughts on “Wednesday Workout: Weighted Pull-ups and Short AMRAP repeats

  1. did ring row and ring dip negatives
    WOD: did 3 rounds total, each for time with 1 min rest between: 2:00, 2:10, 2:16 @ 65#
    my body is tired!

  2. PUs: 40#
    WOD: 115#: 1+12, 1+9, 1+6

  3. PUs: 8, 8, 6 @ bodyweight
    WOD: 2 + 2, 2, 2 + 3 (55# front squats for SC)

    Getting back into some light squatting.

  4. 1 + 11, 1 + 6, 1 + 4

  5. 8 bw, 8 bw, 8 @ 5#
    1+7, 1+4, 1+2 rx (really underestimated my sore hamstrings from yesterday)

  6. pu: body weight
    1+5, 1+3, 1+2 @ 55#

  7. BW PU. 1+11, 1+6, 1+5

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