Wednesday, 16 February 2022

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Pull-up work

4 Weighted strict pull-ups (athlete choses a tough weight, but a weight they can go unbroken for all 4 reps)

0:30 Rest

8 Strict pull-ups (unweighted)

0:30 Rest

16 Ring rows

2:00 Rest


3 Rounds for quality




Partner WOD*

Run 800m

20 Power Cleans (135/93)

20 Abmat Butterfly Sit-up

Bike 1200m

30 Shoulder to Overhead (95/65)

30 Kettlebell goblet squats (55/35)

Row 600m

40 Hand-release Push-ups

40 Box Overs (24/20″)

Ski 400m

50 Weighted stationary lunges (45/35)

50 Double Unders


For Time

(20:00 cap)

*Equal work. One person working at a time. Tag between exercises. Athletes use one barbell, weight must be removed.



Post results and experiences to comments


  1. 19:56 Rx with Boone.
    Fun wod!!

  2. I tested this skill work a few days ago.
    Did weighted PLU UB with 18# KB.
    I find this work honestly kinda boring (lol) but SO beneficial as strict strength is essential! Pleased with the progress over the last few months with my pulling strength.

  3. Michelle Milstead says

    Cap completed 100 singles
    37# S to OH and Cleans
    The rest RX

  4. 4 w/ green band
    8 w/ green and red
    16 ring rows all broken

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