Thursday Workout: Pullup, Press, Getup



Weighted Pull-up, 3×3 at 80-85% of 3RM from last Friday, rest 90 seconds between sets

If you do not have weighted pull-ups, do 3 sets of 8 reps of some difficult pulling variation (i.e. ring row, strict pull-up, etc.).  If you did not do 3RM last Friday, pick a challenging weight for sets of 3. Use supinated or pronated grip (no mix grip for today’s stuff)


Level 1


  • Dumbbell Hang Clean x 15
  • Dumbbell Push Press x 15
  • Light Sandbag Get-up x 20 (10/side)

Level 2


  • Hang Power Clean (95/65) x 15
  • Shoulder to Overhead (95/65) x 15
  • Sandbag Get-up (50s/30s) x 20 (10/side)

Notes: Sandbag on shoulder for get-ups.


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.

5 Comments on “Thursday Workout: Pullup, Press, Getup

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