Saturday 12/03/2022
Saturday
12/03/2022
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes
WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb
Scaled (Ages 16-54)
♀ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,then chest-to-bar pull-ups | single-unders | 45 lb, then 55 lb,then 65 lb
♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,then chest-to-bar pull-ups | single-unders | 65 lb, then 85 lb,then 105 lb
Optional Strength
4 Sets of:
Bench Press x 12,10,8,6
Optional Conditioning
EMOM for 21:00
M1: Assault bike
M2: Row
M3: Ski-erg
*set target Calories for each ergometer which will allow you to maintain a nice tempo.