We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

HB1.3 Wall Ball & Pull up WOD

[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of the back squat prior to the working weight. In-between MWOD areas of need and reverse hyper.
-No run/row today
[accordion title=”Strength”]
-Low bar Back Squat 2-2-2-2-2-2-2
This means you need to lift the same weight 7 times.
[accordion title=”S&C WOD”]
Three to five rounds of the couplet:
Wall ball 90 seconds, max reps.
Pull ups, max reps.
Rest 3 minutes.
[accordion title=”Assistance”]
-Good mornings x5 x5
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[accordion title=”Intent”]
Heavy high volume back squat session then a max rep wod for a change. There’s a different time domain here too.



book a
free intro

Talk with a coach about your goals, get the plan to achieve them.

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
To learn more about how we use cookies, view our cookie policy