Friday Workout: Weighted Pullups, Ground to Overhead, Run/Row

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STRENGTH

Weighted Pull-ups, 6 sets of 3-5 reps, rest 90-120 seconds between sets

Scale to appropriate pulling variation

WOD

Level 1

5 Rounds of:

  • Run x 100m (or Row x 150m)
  • Slam Ball (20/15) x 10

Level 2

5 Rounds for Time:

  • Run x 100m (or Row x 150m)
  • Ground to Overhead (155/105) x 5

*Choose challenging weight on G2O but something that you can do quick singles if necessary

CASH OUT

Tabata Weighted Plank Holds

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. Our End of the Year Party is on December 12 at Boylan from 2-5pm!  RSVP to our Facebook EventHERE.  There will be food, drinks, awards, and it will be an awesome time!

6 thoughts on “Friday Workout: Weighted Pullups, Ground to Overhead, Run/Row

  1. Pu: 3 reps body wt. (with a few boosts)
    Wod 8:05 @ 85#

  2. OHS: 4×105, 4×115, 3×125, 3×135
    PU: up to 4×20#
    WOD: 5:49 rx

  3. PU’s- 4-5 w/ 6 lbs
    no wod
    It’s a combo problem- knee, shoulder , back……

  4. worked up to 20# x4
    6:12 rx

  5. PU: up to 3 reps @ 8#
    WOD: 7:59 @ 85#

  6. Stuck with 6×4 Body Weight Pull Ups
    WOD: 7:47@120#

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