Workout of the day

The WOD is your daily dose of variety and challenge, carefully crafted by our expert coaches.

2024-12-06

Skill - Pull-ups (week 1 / 4)

Warm-up + Prep

6 min EMOM

1st min: 8-10 weighted PVC shoulder flexion (bench)
2nd min:10-15 Banded Face Pulls
3rd min: 10-15 Banded Lat pulldowns

Strength

9 min EMOM

1st min: 15-20 sec hollow hang
2nd min: 6-8 Scap Pull-ups
3rd min: 8 Barbell Bent-over rows

* Use a light / moderate weight, For the Barbell bent-over row, something that allows control throughout the movement

For time:

20 Wall-walks
100 Alt DB-Snatch

* Partition however

DB Weights:

L1: #20/30
L2: #30/40
L3: #35/50

‍

Tabata

Hollow Rocks

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