Wednesday - 11/20/19

Warm-up

On Tuesday, October 1, we performed a 15 minute EMOM with thrusters, pull-ups, and toes-to-bar. Today we will be performing a similar workout, but instead of doing it as an EMOM, we will be doing it as 5 rounds for time. Notice whether you prefer pacing yourself or having a clock tell you when to stop and go. Will you finish in under 15 minutes, or will it take you longer? There’s only one way to find out!

If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):

Rx:

5 rounds for time:

12 thrusters (75lb, 55lb) or dumbbell thrusters (35lb, 25lb)

10 pull-ups

8 toes-to bar

When we performed the similar workout in October, I suggested scaling the number of reps to an amount that could be more easily completed in a minute. I also suggested practicing your dead hang instead of performing toes-to-bar. You can follow those suggestions again today for a more direct comparison of the two workouts, or you can choose to complete more reps since you aren’t constrained by a ticking clock. Do whichever one interests you more today!

Scaled 1:

5 rounds for time:

8 dumbbell thrusters (5lb, 3lb)

6 ring rows

Dead hang for 10-30 seconds or 4 toes-to-rig

The Scaled 2 version of the October workout, contained the following modifications and number of repetitions. Feel free to choose different scaling options this time!

Scaled 2:

5 rounds for time:

10 dumbbell thrusters (25lb, 15lb)

8 jumping pull-ups

6 hanging knee lifts

Your score is the 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: