Games WOD 12.5 - "Fran Ladder"

Tuesday, 26 March 2013

WORKOUT 12 . 5  (GAMES STANDARD)

MEN 

Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 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.

Ladies
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
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.

SKILL WORK: Chest to Bar Pull-ups / Thrusters

WARM-UP

400 m run / 500 m row

10 Air Squats

10 Overhead Squats

10 PVC Pipe Thrusters

10 Pull-ups

10 GHDs or Ab-mat sit-ups

10 Walking Lunges

Mobility stretch with bands

http://www.youtube.com/watch?v=M5rt102564o