Warm Up:
AMRAP 3:
10 mountain climbers
10 air squats
5 push-ups to down dog
Specific Warm-Up:
2 sets:
5 thrusters (workout weight)
1 rope climb or scaling option
– Rest 1:00 between sets.
BENCHMARK WOD: 2016 REGIONALS EVENT 7
For time:
21 thrusters (65/95 lb)
3 rope climbs
15 thrusters
2 rope climbs
9 thrusters
1 rope climb
Time Cap : 10 Minutes
Intermediate:
For time:
21 thrusters (55/75 lb)
1 rope climb
15 thrusters
1 rope climb
9 thrusters
1 rope climb
Beginner:
For time:
21 thrusters (35/45 lb)
3 rope pull-to-stands
15 thrusters
2 rope pull-to-stands
9 thrusters
1 rope pull-to-stand
Home Workout:
For time:
30 DB thrusters (35/50 lb)
15 DB power cleans (35/50 lb)
20 thrusters
12 DB power cleans
10 thrusters
9 DB power cleans
– Use one DB for the thrusters.
– Use two DBs for the power cleans.
Movement scaling options:
Thrusters: Load, DB thrusters, front squat (overhead limitation), push press (squat limitation)
Rope climbs: Height, 6/4/2 pull-to-stands, 9/6/3 strict pull-ups
Post-Workout Skill Work:
Accumulate:
2:00 L-sit hold
– Scale to complete in sets of :15 or more.