top of page

2020-11-03 WOD


Today we’ll spend time working on some skills. Depending on your goals, you can choose to continue with the Pull-up strength or practice Muscle up transitions. Either way, we’ll get plenty of pulling work to build strong, stable shoulders. We finish the day with a couplet of jump rope and sit-ups. We’ll be looking for a max of 90 seconds on each movement before reducing repetitions in order to keep us moving quickly between them.



  • Forearm mash x 60s each side

  • Lat roll x 60s each side

  • Down Dog with calf stretch x 60s

  • Banded shoulder distraction x 60s each

Activation x 3-5 rounds

  • 10 Scap Pull-ups

  • 10 Knee raises

  • 10 Jumping jacks


Muscle Ups & Pull-ups

  • Pull-up work - 3x5 + Amrap

  • Muscle Ups - False grip and transitions


Amrap 10:

100 DUs

30 Sit-ups


Calf stretch


26 views0 comments

Recent Posts

See All

WOD: Week of 4/25

MONDAY AMRAP 12: 10 burpees 25 double-unders Post-workout: 6 sets for load: 3 shoulder presses from the floor – Rest 1:00-1:30 between sets. TUESDAY For time: 1:00 max calorie row 150-m farmers carry

WOD: Week of 4/11

MONDAY 5 rounds for time of: 800-m run 30 KB swings (53/70 lb) 30 pull-ups TUESDAY 7 sets for load: 1 front squat Post-workout: 5 sets: 10 KB side bend/side 1:00 double KB front-rack hold WEDNESDAY Fo


bottom of page