Today’s WOD has three parts. You’ll start with 100 double unders, go straight into five rounds of nine thrusters and nine pull-ups, and you’ll finish with 50 abmat sit-ups. This will be a sweaty one, but you can do it. Push hard, and do your best!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
Buy in: 100 double unders
5 rounds for time:
9 thrusters (95lb, 65lb)
9 pull-ups
Buy out: 50 abmat sit-ups
Beginners can scale the rep scheme and the movements in today’s WOD. Imaginary jump rope or single unders can be performed instead of double unders; dumbbell thrusters can replace thrusters with a barbell: ring rows can be substituted for pull-ups; and the sit-ups can be modified. A beginner’s version of today’s workout could look like this:
Scaled 1:
Buy in: 100 imaginary jump rope or 50 single unders
6 rounds for time:
5 dumbbell thrusters (5lb, 3lb)
5 ring rows
Buy out: 30 anchored or assisted sit-ups
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
Buy in: 50 double unders or 200 single unders
5 rounds for time:
9 thrusters (45lb, 35lb)
9 jumping pull-ups
Buy out: 50 abmat sit-ups
Your score is the total amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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