WOD:
Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Thruster @ 100/65
3 Chest to bar Pull-ups
6 Thruster @ 100/65
6 Chest to bar Pull-ups
9 Thruster @ 100/65
9 Chest to bar Pull-ups
12 Thruster @ 100/65
12 Chest to bar Pull-ups
15 Thruster @ 100/65
15 Chest to bar Pull-ups
18 Thruster @ 100/65
18 Chest to bar Pull-ups
21 Thruster @ 100/65
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Jason Khalipa 155 reps, Neal Maddox 146 reps, Kristan Clever 137 reps (65lbs).
SCALES:
Gold
3 Thruster @ 85/55
3 Pull-ups
6 Thruster @ 85/55
6 Pull-ups
9 Thruster @ 85/55
9 Pull-ups
12 Thruster @ 85/55
12 Pull-ups
15 Thruster @ 85/55
15 Pull-ups
18 Thruster @ 85/55
18 Pull-ups
21 Thruster @ 85/55
21 Pull-ups…
Silver
3 Thruster @ 75/45
3 Assisted Pull-ups
6 Thruster @ 75/45
6 Assisted Pull-ups
9 Thruster @ 75/45
9 Assisted Pull-ups
12 Thruster @ 75/45
12 Assisted Pull-ups
15 Thruster @ 75/45
15 Assisted Pull-ups
18 Thruster @ 75/45
18 Assisted Pull-ups
21 Thruster @ 75/45
21 Assisted Pull-ups…
Bronze
3 Thruster @ 65/31
3 Ring Rows
6 Thruster @ 65/31
6 Ring Rows
9 Thruster @ 65/31
9 Ring Rows
12 Thruster @ 65/31
12 Ring Rows
15 Thruster @ 65/31
15 Ring Rows
18 Thruster @ 65/31
18 Ring Rows
21 Thruster @ 65/31
21 Ring Rows…
WARMUP:
Dynamic Drills
Group Stretches
-then- 6 Minute AMRAP of:
5 Dumbbell Thrusters
10 Air Squats
5 Kipping Swings
Mobility or Skill Work:
Mobility
Ankles and Shoulders
Skill Work
Thruster and WOD prep – work up to load.