Warm-Up
Coach’s choice
WOD prep
Thruster build to a heavy single.
WOD
Regionals Event 6
For time:
4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters
Men: 15-ft. rope, 155 lb.
Women: 15-ft. rope, 105 lb.
Scroll for scaling options.
Post time to comments.
Scaling
This couplet is a sprint. Choose a load and modification that allow you to complete each set of reps unbroken.
Intermediate Option
For time:
3 rope climbs
16 thrusters
2 rope climbs
12 thrusters
1 rope climbs
8 thrusters
Men: 15-ft. rope, 115 lb.
Women: 15-ft. rope, 75 lb.
Option 3:
For time:
4 rope climbs, lying to standing
16 thrusters
3 rope climbs, lying to standing
12 thrusters
2 rope climbs, lying to standing
8 thrusters
Men: 65 lb.
Women: 45 lb.
Post WOD
Thoracic spine opener on medball 2 minutes.
Endurance & Stamina WOD
3 x 750m / 1 min easy
Row three 750 meter pieces. Row for one minute at light pressure between each 750.
CFS Brief:
Bringing Common Sense Back to Health Care talk with Mary A. Medeiros, MD, MPH.
Thursday, June 28th 6:45pm to 7:45pm.
“I can’t even count the number of healthy people I’ve met who are spending ridiculous amounts of money every year for health care coverage they never use.” -MM
Mary A. Medeiros, MD, MPH, practices General Internal Medicine in a cutting-edge model known as Direct Primary Care (DPC) at Thrive Adult Primary Care in Franklin, MA (www.thriveapc.com). In addition to making personalized and accessible primary care affordable to the everyday person, DPC represents a grassroots movement that promotes bringing price transparency to health care delivery. In her presentation, Dr. Medeiros will explain how healthy people can deeply reduce costs while enjoying streamlined and attentive physician access.
Regionals Event 6 or more appropriately named “If I Pass Out Please Note My Time”: 9:48 All Rope Climbs | 55# Thrusters
I was happy to do all of the rope climbs and keep them moving (relatively speaking). I did break the first two rounds of thrusters into two sets and went unbroken in the last round. The rope climbs got a bit gnarly in the last set of two, but this workout was a great challenge. Kudos to Matt for absolutely flying through this WOD with time for a mani/pedi before I finished 🙂
I love your posts, Deb! I am amazed at how all of you fly up that rope. Great job as always….I am inspired by this crew!
As for me, my specialty is just flying down the rope and scaring the S&^% out of myself.
Regionals Event 6 | 6:50
Rope Pulls | 30# Thrusters
When I read this workout my immediate reaction was “it’s a sleep in day”. But if I don’t work on the things I need to work on, I won’t get better at them. I was glad that I got up the rope once as I need to work on foot positioning! But I scared myself sliding down so fast! I was surprised I could do the thrusters so happy with how they went. Broke round 1 into 2 sets, others were unbroken. Overall happy with how this went and will work on that rope footwork!
Awesome job getting up the rope! That is a huge accomplishment and now that you have done it, you can focus on becoming more efficient with your footwork. It was great to see you get up there…and come down 🙂 Rope climbs are no joke and coupling them with thrusters is a real challenge. You are so right in that going to the workouts that scare you are the ones that leave you with the biggest feeling of accomplishment. Well done!
Rope and thrusters? Decided Bootcamp was a better fit. Only to see burpees on the board. Bootcamp is crossfit. Crossfit is bootcamp. 5K row broken in 250m increments. 1 activity – 10 reps between each splits. Pushups, ring rows, burpees, KB swing, goblet squats. Did #44KB. I have no idea when I finished was just glad I did. Pete and Kim did amazing and great to see Lynn slug it out to the end. Plus side, my leg feels great. If you see me trying to do any jumping activity before July 8 – kick me.
Really?! We get to kick you?! Awesome job this morning – it looked like you guys were have a great time chipping away at that workout. I had a great vantage point 15′ up on a rope 🙂
Yes! Rather get kicked then Let my ego drive a reinjure. I never had a chance to look up. But the classic rock down there did take me back to my youth and get me through!
4:47 @ 95#.
155?😂
I love the rename of the WOD 🙂 Thanks 5:30am for motivating me this morning! I hope the 630 boys survived without me 😉
5:16 at 85#
That was way worse than I expected.