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

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

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