Saturday
Warmup: Coaches Choice
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Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Men use 100 lb.
Women use 65 lb.
Scroll for scaling options.
Variations
Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups
Teenagers 14-15:
Boys use 65 lb., perform chin-over-bar pull-ups
Girls use 45 lb., perform chin-over-bar pull-ups
Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar pull-ups
Girls use 35 lb., perform jumping chin-over-bar pull-ups
Masters 55+:
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar pull-ups
Women use 35 lb., perform jumping chin-over-bar pull-ups
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Sunday
Amnesty - Pick a workout you may have missed or work on a skill
**7 am Sunday Funday Crew - Come get your conditioning in ~ everyone welcome
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Monday
Warmup: 15 minutes Athlete's Choice
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Buy-in: 4x12 Ring Pushups
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Strength: Split Jerk 6x3 @ 65-75%
*Taken from the floor
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WOD: 5 Rounds for Time
5 Jerks @ 75% of previous finish weight
10 Pushups
15 Box Jumps 24/20"
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Rugby Conditioning: 3x
Death by Burpee + 10 meter Sprint
**3 minutes rest between