Warm Up:
AMRAP 5:
10 alternating Cossack squats
5 push-up to down dogs
10 alternating jumping lunges
5 single-arm ring rows/arm
Skill Work:
On a 8:00 clock:
Build to a heavy 2-rep thruster from rack.
BENCHMARK WOD: TOMMY V
For time:
21 thrusters (75/115 lb)
12 rope climbs (15 ft)
15 thrusters
9 rope climbs (15 ft)
9 thrusters
6 rope climbs (15 ft)
Time Cap: 16 Minutes
Intermediate:
For time:
21 thrusters (65/95 lb)
6 rope climbs (15 ft)
15 thrusters
4 rope climbs (15 ft)
9 thrusters
3 rope climbs (15 ft)
Beginner:
For time:
21 thrusters (55/75 lb)
6 rope climb pull-to-stands
15 thrusters
4 rope climb pull-to-stands
9 thrusters
3 rope climb pull-to-stands
Movement scaling options:
Thrusters: Load, push presses (if unable to squat), front squats (if unable to go overhead)
Rope climb: Reps, pull-to-stands (double the reps), pull-up + knees-to-elbows (double reps), bent-over rows (triple reps)
Limited Equipment:
For time:
21 thrusters (75/115 lb)
12 pull-ups + knees-to-elbows
15 thrusters
9 pull-ups + knees-to-elbows
9 thrusters
6 pull-ups + knees-to-elbows
• 1 pull-up + 1 knee-to-elbow = 1 rep
Cool down:
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side