Friday Workout: Weighted Pull-up, AMRAP

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STRENGTH

 

Weighted Pull-up, build to a 3RM in 10 Minutes, use any grip

Notes: No hitching, should start in full extension with smooth pull to chin over the bar

WOD

Level 1

AMRAP 13:

  • Ring Row x 12
  • Hang Squat Clean (75/35) x 12
  • Run x 400m

Level 2

AMRAP 13:

  • Chest to Bar Pull-up x 12
  • Squat Clean (135/95) x 12
  • Run x 400m

Notes: Sub 500m row for run if necessary

ANNOUNCEMENTS/UPCOMING EVENTS

1. Due to a scheduling conflict, the Park WOD is moved up to June 21!  See the FB Event for more info!

2. Join us at Fridays After Five on June 19! More info HERE.

3.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

4 thoughts on “Friday Workout: Weighted Pull-up, AMRAP

  1. @ 85
    WOD: 2+18

  2. modified Thursday’s WOD:
    20min OTM
    20 DUs
    10 WB (8#)
    5 strict shoulder press (20kg)
    1 strict pull up

    topped off with 1, 400m run.
    so far so good 🙂

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