Ok, I'm giving you guys some freedom to make your own WOD on this one... Pick your combo of the movements listed below (must start with the KB Thrusters & follow it with the pulling movment you pick) & the rep scheme you want to do... You have EIGHT MINUTES to finish or get as far as possible...
"WTF FRAN"
Double KB Thrusters (26#-53#)
Pulling Movement (CTB Pull Ups, Strict Pull Ups (No CTB), Rope Climbs OR Ring Rows)
* 3 Total Rounds *
Start by picking your KB Thruster Weight:
- 26# (If you do these try to do 21-15-9)
- 35# (21-15-9 OR 15-12-9)
- 53# (15-12-9 OR 12-9-6)
Then, pick the most difficult pulling movment option for you, but be smart:
- Kipping Chest To Bar Pull Ups (21-15-9 (Guys) OR 15-12-9 (Ladies))
- STRICT Pull Ups (No CTB & Bands Permitted, If Needed)(21-15-9 OR 15-12-9)
- Ring Rows (21-15-9)
- Rope Climbs (6,4,2 OR 4,2,1 OR 3,2,1)
You may have two different rep schemes for your KB thrusters and the pulling movement you pick... That's allowed, but make sure you keep things straight and try to come to class prepared with what you want to do for this WOD...
ENJOY THIS ONE! :)
POST YOUR SET UP FOR THE WOD & TOTAL TIME TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
15 comments:
JK - DNF - 1 PU short (21-15-9) strict
7:50 @ 53#/strict PU (15-12-9 both)
21-15-9
26#
strict pull-ups w/ skinny band
DNF- made it through 21, 15KBs, and 8 pull-ups
21, 15, 9 - 35#, CTB
DNF - short 9 thrusters and 11 pullups
Need to work on thrusting
dnf, 53#
12 kbs, 21 ctb, 3kbs...time.
6:26
53# 15-12-9
Rope climbs 3-2-1
Brendan
DNF
21, 15 of 26# KB thrusters
21, 15 of strict PU (green & purple band)
8:00 or DNF
21-15-9
26# KB thrusters
Ring Rows (didn't pull very last one past my chesticles)
DNF - 53#
Supposed to do 15-12-9...
Did 19 thrusters before Justin called me out
So I did 19 and 15, 12 and 4
I didn't read scale cuz I am stoopid.
659 35#bar, green sm blue SPU
8:00 exactly
26#KB 21-15-9
strict pu w/ red/purp 15-12-9
Jenn
35# KB, red+purple C2B,
was short 1 C2B @ time
15-12-9 for reps on both
7:31 26# KB 21-15-9; C2B 15-12-9 (blue band)
DNF - had 2 KB thrusters done on last set
35# KB @ 15-12-9
C2B w/ blue band 21-15-9
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