Warm-up: Row, Foam Roll, Dynamic Stretch, Arch Hollow Swings, Air Squats and Push Presses then to Thrusters building to workout weight. Prior to 3,m2,1..Go you should get your heart rate up to 80% with 3 Rounds of 3 Thrusters and C2B. The workout is 7 min long so you must have your heart rate up before you begin. We will build in time for you to do these practice rounds.
WOD: 18.5
Complete as many reps as
possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
Etc.
Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar
pull-ups
Women use 45 lb., perform jumping chin-overbar
pull-ups
Masters 55+:
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar
pull-ups
Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar
pull-ups
Women use 35 lb., perform jumping chin-overbar
pull-ups