Be great today!

WOD…

Tommy V

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Post weight and time to comments.

women 75#

Modifications…

Advanced:

115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster,12 reps
15 ft Rope Climb, 6 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 3 ascents

women 75#

Intermediate #1:
85 pound Thruster, 15 reps
15 ft Rope Climb, 8 ascents
85 pound Thruster,12 reps
15 ft Rope Climb, 4 ascents
85 pound Thruster, 9 reps
15 ft Rope Climb, 2 ascents

Intermediate #2:

Women 55#

35-55 pound Thruster, 12 reps
15 ft Rope Climb, 6 ascents
35-55 pound Thruster, 9 reps
15 ft Rope Climb, 3 ascents
35-55 pound Thruster, 6 reps
15 ft Rope Climb, 1 ascents


Beginner:

pvc-15 pound Thruster, 12 reps
15 ft Rope Climb, 6 ascents
pvc-15 pound Thruster, 9 reps
15 ft Rope Climb, 3 ascents
pvc-15 pound Thruster, 6 reps
15 ft Rope Climb, 1 ascents

*You can sub beginner rope climbs if you are unable to climb a rope yet.

**If you do not have a rope, towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15’, and standard substitution is 15 towel pulls. If you cannot do pull ups do jumping towel pull ups.

Endurance WOD…

6-4 REPEATS

3+ Hours Before Mission CrossFit WOD or CrossFit Main Site WOD

Choose ONE of The Following Sports:

Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y

Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.

Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries

C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.