Warm Up:
6 sets:
:20 air squats
:10 up-downs
:10 PVC pass throughs
Skill Work:
EMOM 6:
2 thrusters
– Rest with the remaining time in the minute.
– Increase load across as many sets as possible.
WOD:
For time:
15-12-9:
Thrusters (65/95 lb)
Pull-ups
-Rest 5:00
12-9-6:
Thrusters
Pull-ups
– Rest 5:00
9-6-3:
Thrusters
Pull-ups
Time Cap: 15 Minutes
Intermediate:
For time:
15-12-9:
Thrusters (55/75 lb)
Pull-ups
-Rest 5:00
12-9-6:
Thrusters
Pull-ups
– Rest 5:00
9-6-3:
Thrusters
Pull-ups
Beginner:
For time:
15-12-9:
Thrusters (35/45 lb)
Jumping pull-ups
-Rest 5:00
12-9-6:
Thrusters
Jumping pull-ups
– Rest 5:00
9-6-3:
Thrusters
Jumping pull-ups
Movement scaling options:
Thrusters: Load, front squat, push press, DB thrusters, single-arm DB thruster.
Pull-ups: Rep scheme, banded, jumping pull-ups, ring row.
Scale-Up: Athletes who can perform this workout unbroken can consider gymnastic chest-to-bar pull-ups or a (35/50 lb) DB option.
Partner option:
With a partner for time:
75 thrusters (65/95 lb)
75 pull-ups
-Rest 5:00
55 thrusters
55 pull-ups
-Rest 5:00
35 thruster
35 pull-ups
-Athlete 1 starts on the thrusters, athlete 2 starts on the pull-ups. Athletes work at the same time and switch as needed.
-There is a 25:00 time-cap on this version.
Cool down:
Accumulate:
1:00 foam roll low back
1:00 foam roll quadriceps/leg