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
Pu: 3 reps body wt. (with a few boosts)
Wod 8:05 @ 85#
OHS: 4×105, 4×115, 3×125, 3×135
PU: up to 4×20#
WOD: 5:49 rx
PU’s- 4-5 w/ 6 lbs
no wod
It’s a combo problem- knee, shoulder , back……
worked up to 20# x4
6:12 rx
PU: up to 3 reps @ 8#
WOD: 7:59 @ 85#
Stuck with 6×4 Body Weight Pull Ups
WOD: 7:47@120#