Friday Workout: Weighted Pull-ups and 5 Rounds with Rest

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STRENGTH

Weighted Pull-up, 3 sets of 5 reps

Go as heavy as you’re able to. Scale to appropriate pull-up variation

WOD

Level 1

3 Sets:

  • Slam Ball (20/15) x 10
  • Dumbbell Thruster (95/65) x 10
  • Burpee x 10
  • Row x 10 Cals
  • Rest 3 Minutes

Level 2

5 Sets:

  • Power Clean (95/65) x 10
  • Thruster (95/65) x 10
  • Burpee over the bar x 10
  • Row x 10 Cals
  • Rest 3 Minutes

Record slowest and fastest times on whiteboard, but keep track of your scores for each set for website or your own records

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3 thoughts on “Friday Workout: Weighted Pull-ups and 5 Rounds with Rest

  1. FS for thruster, 4 rounds
    1:57, 1:55, 1:55, 1:53

  2. Pull Ups @ BW
    WOD: 2:31, 2:20, 2:31. 2:43, 2:39 @85#, S2O subbed for Thrusters b/c of knee

  3. Pull-ups: 5 negatives
    WOD: 2:30; 2:44; 2:45–only took 1 minute rest between the first two sets, so I only did three

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