Wednesday Workout: Squat, Strict Pull-up, EMOM



A1. Back Squat, 8-6-4-2-2

A2. Strict Pull-up, AMRAP(-2)

*do a set of strict pull-ups right after each set of back squats. AMRAP (-2) means stay ~2 reps shy of failure.  Rest 2 minutes between sets (i.e. after finishing pull-ups).


Level 1

EMOM 10:

  • Even Minute: Hang Power Snatch x 7
  • Odd Minute: Jump Rope Single x 50

Level 2

EMOM 10:

  • Even Minute: Power Snatch x 5 + Overhead Squat x 3
  • Odd Minute: Double Under x 40

*Aim for touch and go on power snatch + ohs combo.  Build as you are able to but keep it at weights where you can maintain consistency the entire time.

Extra Credit (on your own)

3-5 Sets: 10x Russian Kettlebell Swing AHAP + 10x Push-up

Other Things Coming Up:

  • February 4, 845AM-330PM: Habitat Build Day – Register Here!
  • February 19, 1230PM: Porkapolooza!!
  • February 23, 8PM: Open WOD 17.1 Announcement

3 thoughts on “Wednesday Workout: Squat, Strict Pull-up, EMOM

  1. worked up to 185#
    6 strict pull ups each round

    annie: 6:01

  2. BS: 105, 120, 135, 145, 155#
    3 strict pullups
    Wod: 55-75# increasing by 5, 40 du

  3. Missed the memo about building weight, haha. 36kg (~80#)

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