Pre: Skill & Capacity:
. Chest To Bar / Pull Up Progressions Depending on your current ability. Choose from the following options:- 1 -You have a few/some/a lot of C2B's = 7 sets of 5-11 reps (choose your number), resting 50 secs between sets.
- 2 - You don't have any C2B's = 7 sets of 5-9 PULL UPS, resting 50 secs between sets.
- 3 -You haven't got pull ups yet (band assisted pull ups) = 3 sets of 12 reps in as few sets as possible, resting 50-60 secs between. (Although kipping is allowed it MUST be a tight pure gymnastics kip. If you cannot do this then you will be brought back to strict pull ups until you can).
- 4 -Fairly new the Pull Up Bar or cannot/not allowed to kip? = 5 sets of 6 reps STRICT Pull Ups. Rest as needed between.
- 5-Ring Rows, 5 sets of 10 reps. Rest 50-60 secs between.
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WoD: For Fun!
. Alternating 'EMOM' x 12 Mins: Min 1 - 16 (11) Calorie Row - 55 Sec cap on rower - Min 2 - 8 Thrusters (42.5kg / 30kg) .- May look harmless but its a doozy! Go hard on the Row & pick up that barbell way sooner than you'd like to!
- Oh & the Thrusters, they need to be done in one set! Put the bar down mid way through & you start that set back at zero reps!
- T0 score this you will write the numbers of the last round successfully completed. if you make it through all 12 then write 12. If you got caught out by the rower on the 9th minute (your 5th go at the rower) then your score would be 8.
- If you do get caught out by a movement then deduct 2 cals from your target numbers should it be the rower. Or if it was the barbell deduct just the 1 rep off the next tine you are on it.
In celebration of the awesomeness that is the Thruster heres a little Friday night flicks for your enjoyment...
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