Workout of the day

Today’s WOD is an ascending AMRAP for 7 minutes. You will work your way up through reps of thrusters and Chest-To-Bar Pull-Ups in a 3-6-9-12-15-18-21 rep scheme. Push your limits and see how far up the ladder you can go!

The workout of the day consists of:

Complete as many rounds as possible in 7 minutes of: 3-6-9-12-15-18-21

  • Thrusters (100 lb / 45 kg for men, 65 lb / 30 kg for women)
  • Chest-To-Bar Pull-Ups

Scaling

  1. Thrusters
  • Reduce Weight to 75 lb / 35 kg (men), 55 lb / 25 kg (women)
  • Use a single Dumbbell (35 lb / 15 kg) if necessary
  1. Chest-To-Bar Pull-Ups
  • Use a band for assistance
  • Perform Jumping Chest-To-Bar Pull-Ups
  • Do regular Pull-Ups

No equipment

  1. Thrusters
  • Substitute with Jump Squats
  • Use household items like a backpack filled with books
  1. Chest-To-Bar Pull-Ups
  • Substitute with Inverted Rows under a sturdy table
  • Do Bent Over Rows with household items (e.g., water jugs)

Warmup

  1. 400m Jog or 2 min of High Knees
  2. 3 Rounds of:
  • 10 Air Squats
  • 10 Arm Circles (each direction)
  • 10 Leg Swings (each leg)
  • 5 Inch Worm to Push-Up
  1. Specific Warm-Up:
  • 2 Rounds of:
    • 5 Empty Barbell Thrusters
    • 5 Scap Pull-Ups
    • 5 Strict Pull-Ups

Cooldown

  1. 400m Walk
  2. 3 Rounds of:
  • 10 Shoulder Pass-Throughs (PVC/Broomstick)
  • 30 sec Couch Stretch each leg
  • 30 sec Child’s Pose
  1. Breathing Exercise:
  • 2 min Deep Breathing