4-9-18

1. Barbell/Technique
Thruster
3-3-3-3, work up to heavy set of 3, not a max effort
*Work up to something that’s heavy but we don’t feel like were losing technique in any way.

2. Benchmark/Conditioning
“Fran”
21-15-9
Thrusters
Pull-ups

Men use a 95-lb. barbell
Women use a 65-lb. barbell

*BE EXCITED!!!
This is an all out effort, use your “18.5 Open” mentality and activate “attack mode” for this workout.

Scaling this WOD
This workout is intended to be a sprint. Choose a load for the thruster that allows you to complete at least 15 unbroken reps. Select a pull-up option that allows each round to be completed with minimal rest. Watch “The Thruster” video prior to starting this workout.

Beginner
21-15-9 reps for time of:
Thrusters
Ring rows

Men use a 45-lb. barbell
Women use a 30-lb. barbell

Experiment with foot position for the ring row. Moving the feet farther away from the rings will increase difficulty. Choose a position that allows you to complete your first set of 10 without rest. If at any point you cannot complete two consecutive reps, move your feet closer to the rings to decrease the difficulty.

Intermediate
21-15-9 reps for time of:
Thrusters
Pull-ups

Men use a 75-lb. barbell
Women use a 55-lb. barbell

Establish a goal for this workout and create a plan for how you will break up the thrusters and/or pull-ups if necessary. If you become unable to complete a pull-up, switch to ring rows for the remainder of the workout.

CategoryUncategorized
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