Wednesday Workout: Row, Pull-up, Thrusters, Double Unders

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WOD

Level 1

2 Total Sets:

  • Row x 200m
  • Ring Row x 10
  • Thruster (55/35) x 10
  • Ring Row x 10
  • Thruster (55/35) x 10
  • Tuck Jump x 10
  • Rest 4-5 Minutes b/w sets

Level 2

2 Total Sets:

  • Row x 250m
  • Chest to Bar Pull-up x 10
  • Thruster (95/65) x 10
  • Chest to Bar Pull-up x 10
  • Thruster (95/65) x 10
  • Double Under x 60
  • Rest 4-5 Minutes b/w sets

Notes: Increase pace from set 1 to set 2 (i.e. 90% set 1 and 100% set 2).  Scale movements (and/or reps) as needed so that you can move efficiently through each round.  Record each set time.

POST WOD

Trainer’s choice of core work (time permitting)

ANNOUNCEMENTS

This week marks the first Open workout of the 2014 CrossFit Games season – the workout will be released on Thursday at 8pm!  There will be NO regular make-up class on Saturday at 10am.  This time will be reserved for those competing in the open workout (an email will be sent out to competitors later this week).  Regular class make-up will be held at 11am as normal.

13 thoughts on “Wednesday Workout: Row, Pull-up, Thrusters, Double Unders

  1. 1rd: 5:54 (added an extra set of C2B)
    2rd: 6:47

  2. 1rd: 6:10
    2rd: 6:12
    did red band regular pullups, rest rx

  3. 4:46 rx
    just 1 full round…and then an extra row and c2b after the rest – sore low back 🙁

  4. 7:09, round two not as good

  5. 6:00
    8:00
    rx; limiting factor = double unders

  6. 4:03, 4:43 (shoulder survival strategy: 5 strict chinups or 10 ring rows sub for C2Bs)

  7. 4:25 and 4:54

    Burn:
    2:31, 3:31, 2:57, 2:31

  8. Round 1 – 5:03
    Round 2 – 5:34
    85# and regular pull ups

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