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

WMW1.2 Pull, Pull Monster wod

Tuesday WMW1.2 28/1/4
[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-3 RNFT 5-15 reps
Press ups/Pull ups
GHD Sit ups/Reverse Hypers
Squats/Overhead Squat
-Box Breathing in,out,hold :5 x2
-Just before the wod Run/row 2x :40 on, :20 off, :30 on, :15 off, :20 on :10 off, :10 on, 1:00 off
[accordion title=”Strength”]
-None today
[accordion title=”S&C WOD”]
For Time:
Pull ups (25 cap)
Row for as many calories as pull ups in the previous round. Or SDHP
Target is 60 pull ups and calories rowed.
[accordion title=”Assistance”]
3-5 Max rep press ups with perfect form.
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[accordion title=”Intent”]
This is a pull, pull wod. It is remarkably hard work. Pace the pull ups well and do them in manageable amounts. Start with a band/jumping pull ups if you think you will break down to singles!


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