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



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

Scale to appropriate pulling variation


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


Tabata Weighted Plank Holds


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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