Bit of a monster workout today. Had to scale the second part of it, and then injured myself on the third part and had to call it a day.
WARM
std warmup
200m run
MAIN
Three "girls" today, doing the full reps of each, but trading off with a partner, one of you is working while the other is resting
A. "Fran" - 21-15-9 of
{
thruster 95#
pullups
}
time: 11:18 (assuming equal time, that's 5:39 working time each)
2 min rest
B. "Elizabeth" 21-15-9 of
{
Cleans 135# (we scaled this to 10-6-3 reps at 135#)
Ring dips (did 21-15-9)
}
time: 14:15
2 min rest
C. "Amanda" - 9-7-5 of
{
Muscle Ups
Snatches 135#
}
On this part, I hit 2 musle-ups, and the second one, caught it too low and pulled something in my shoulder, so that was it for me for a day (or a week? month? we'll see)
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