Warm-up
Coach’s choice
WOD prep
Warm up the thruster to wod weight.
WOD Main site 6/8/17
10 1-minute rounds of:
3 Thrusters(185,120)
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max-reps chest-to-bar pull-ups
Rest 2 minutes between rounds.
*Record number of pull-ups completed each round.
*You should have 20 to 30 seconds on the pull-up bar. Scale the load and shuttle run as needed.
Option 2:
10 1-minute rounds of:
3 Thrusters(135,95)
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max-reps chest-to-bar pull-ups
Rest 2 minutes between rounds.
Option 3:
5 1-minute rounds of:
3 thrusters(95,65)
40-yard shuttle sprint (10 out, 10 back, twice)
Max jumping chest-to-bar pull-ups.
Rest 2 minutes between rounds.
*The thruster load should feel challenging but should be performed without significant deviations in mechanics and remain unbroken. Scale load as needed If the thrusters and shuttle sprint take more than 40 seconds, make the run distance even shorter. For the pull-ups, set up a box so that the pull-up bar bisects the forearm when standing with arms fully extended overhead.
Post WOD
Couch stretch. 2 minutes per side.
10 1-minute rounds of:
3 Thrusters(185,120)
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max-reps chest-to-bar pull-ups
Rest 2 minutes between rounds.
*Record number of pull-ups completed each round.
95 chest to bar #155 thrusters
48 (if I added correctly) C2B 65#.
Started out doing only 3 C2B then increased to 5 most rounds.
Fun wod.
Wheel house for you!
69 C2B, 135# thruster
Sounds to me like those ribs are healed DT.
For ten minutes of exercise, that was a tough one. Thrusters at 105# and 85 kipping pull-ups. I couldn’t come close to keeping up with Justin the Beast.
WOD: 70 c2b
#105