2015-01-15

THURSDAY WORKOUT

Little longer one...

WORKOUT:
200 Double Unders (There will be a 4 minute cutoff for this part)
50 KB/DB Thrusters (20-30's/35-45's)
30 Burpee CTB Pull Ups (Scale up to Bar MUs if you dare!)
750m Row OR 1 Mile Bike OR 800m Run (100m Shuttle X 8)

(16 minute cutoff)

If you know you won't get 200 DUs done in 4 minutes attempt to perform as many of them as possible during the 4 minute period and then you will move on to the Thrusters...

Scale the reps/distances for the workout after the DUs to 40/20/600m, if needed...

Try to aim for less than 3-4 minutes per movement on this one...

You don't need full arm extension on the Burpee Pull Ups... Just jump and pull!

POST YOUR TOTAL TIME TO COMMENTS

7 comments:

Jordan said...

DNF: 150m row
15 burpee barMU / 15 burpee C2BPU
(45# DB)

Darren said...

Did this in four 4 minute intervals:
195 double unders
26 thrusters (35# kb)
21 burpee pull ups
750m row

Anonymous said...

93 du
21 thrusters @30#
21 burpee pull ups
750 row 3:10
Dave

John Dunn said...

53 DU
45 thrusters @ 35#
23 burpee pull ups
750 row 2:55

Lisa Dempsey said...

31 DU
3:50 @20#
29
3:51 8x100m run

Megan said...

3:08 (200 du)
35 thrusters (30#)
24 burpee / pull ups
3:08 (750m row)

Rachel said...

140 something DU
25ish strict press 35#
20ish strict pullups
bike one mile 3:57
modified due to injured lower back