2018-09-21 WOD

WARM
std warmup
400m run (on tread)

MAIN

A. 3 rounds, not for time
{
4 rope pullups
8 BB pushpress 45#
20s goblet squat hold 36#
}

B. "Tommy V" for time, 22min cap
{
21 Thrusters 95# (Rx was 115#)
12 Rope climbs 12' (Rx was 15')
15 Thrusters 95# (Rx was 115#)
9 Rope climbs 12' (Rx was 15')

9 Thrusters 95# (Rx was 115#)
6 Rope climbs 12' (Rx was 15')

}

time: 13:40 (PR as I've never done that one before)

If I'd known that was going to be my time, I'd have done either 15' climbs or 115 thrusters. Scaled too much.

Additional work:

C. 3 rounds, not for time

{

8 reverse BD fly 2x20#

8 DB Bench 2x30#

}

D. 21s CJ's

{

3x45#, 3x75#, 3x85#, 3x95#, 3x105#

1 rep each at: 115, 125, 135, 145, 155, 165

}