9-6-3
Thruster 155/105#
Pullups 45/25#
ADVANCED
9-6-3
Thruster 125/85#
Pullups 25/10#
INTERMEDIATE
9-6-3
Thruster 95/65#
Pullups
BEGINNER
9-6-3
Thruster-choose weight
Jumping pullups
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World Class Fitness in 100 Words
World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman
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2:55 75# thruster, pull-ups with 1/2" band
ReplyDeletePretty pathetic but also a huge step forward. This is the first WOD with pull-ups I have done in 6 months and the most weight I have put over head in that same time.
Warmed up with 800m run 25 push ups, situps and squats. 3:40 Thruster at 65#'s and jumping pull ups. Ugh!!! No crossfit for a month really doesn't help!!
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