WOD Thu. Sep. 27

September 26th, 2012
by:

Basics Skillwork: Thrusters
Level 1/2 Strength: Deadlift 1×20 @ 95#, 2×8 @ 50-60%, 5-3-1+
Level 1/2 Endurance: Run 50m / Rest 30 sec <– repeat 10 times

WOD
Level 1/2
Open 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
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.

Basics
Open 12.1
Complete as many burpees as possible in 7:00 minutes.
(Note to our newer members: Don’t you dare skip coming in today just because you don’t like Burpees!)

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.