Workout of the day

Today’s WOD adds a twist to the classic format. We’re working with an ascending ladder. It’s going to challenge your strength and endurance. Pace yourself and keep pushing. Let’s get to it!

The workout of the day consists of:

For time:

  • 12 Thrusters (95 lb / 43 kg)
  • 10 Ring Dips
  • 15 Thrusters (95 lb / 43 kg)
  • 12 Ring Dips
  • 18 Thrusters (95 lb / 43 kg)
  • 15 Ring Dips

Scaling

For Beginners:

  • Use 45 lb / 20 kg or a PVC pipe for Thrusters
  • Perform push-ups instead of Ring Dips

For Intermediates:

  • Use 65 lb / 29 kg for Thrusters
  • Perform regular dips if ring dips are too challenging

No equipment

No Equipment?

  • Thrusters: Use a backpack filled with books or other heavy items / Do air squats
  • Ring Dips: Perform bench dips or chair dips

Warmup

  • 3 rounds of:
    • 10 air squats
    • 5 inchworms
  • Then, 2 rounds of:
    • 10 arm circles (forward and backward)
    • 5 lunges (each leg)

Cooldown

  • 2 minutes light jog/walk
  • 5 minutes stretching
    • Quad stretch (1 minute each side)
    • Tricep stretch (1 minute each side)
    • Forward fold (2 minutes)