top of page

WOD - Friday 2021-02-05


Today’s WOD is a task priority couplet of pull-ups and running. The volume of pull-ups is going to cause us to need to break them up into sets to complete 30 reps each round. If you do not have strict pull-ups, choose a pull variation that is challenging and allows you to complete 10 reps unbroken in the beginning. The 400 m run is just enough to give the upper body a break and should be strived to be completed as fast as possible.



  • 5 spidermans w/ hamstring stretch - per

  • Banded pigeon stretch - 60s per side

  • Banded hip deflection - 60s per side

  • Banded lat pull-downs - 20 reps

  • Banded rows - 20 reps

Activation - 2 rounds

  • 10 scap rows

  • 5 ring rows - 3 sec hold at top

  • Walking daisy pickers

  • High knee skips

  • 10 strict mountain climbers


3 Rounds For Time

30 pull-ups

400 m run


Banded lat stretch

Hamstring/calf stretch

65 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