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Thursday, 9-10-2015

9
Sep

Thursday, 9-10-2015

 
 Workout of the Day
Power Clean to Push Jerk  3-3-3
 
*No more than three working sets (after ~3 warm-up sets)
*Reps are not touch & go.  Re-set after each rep.
 
then, a Fran-ish type WOD,
 
 
For Total Running Time:
15-12-9
Thrusters 75/55
Pull-ups (Chin over)
Then,
12-9-6
Thrusters 95/65
C2B Pull-ups
Then,
6-3-1
Thrusters 135/95
Muscle-ups
 
(Time ends after the final rep in the 6-3-1 couplet)
 
*The summary of this met-con is to 1. increase your thruster loading and 2. increase your pull-up-y skill while the reps decrease.  Here’s an example of how to scale the pull-up-y movements: Jumping Pull-ups then horizontal ring rows then banded strict pull-ups (making them much more difficult as your progress).
 
Post your scores to the Whiteboard.
 

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