March 23, 2012

22
Mar

March 23, 2012

Final Game Day

It's time for 12.5. Competitors: review the workout video below.

This is basically "Fran" on steroids. Seven minutes is going to feel a lot longer than it is. If you know your chest-to-bar pull-ups will start to break down, break them up in the earlier rounds. Remember to breathe and take extra big breaths in your transition between thrusters and pull-ups. Make every rep a good one.

Good luck! 

PS- cage-free, organic eggs from a local farm will be delivered to the gym on Tuesday. If you want any, please let me know and bring $4 per dozen by the end of the day. This will be an ongoing thing every week.

Workout of the Day:

 Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thruster
3 Chest to bar Pull-ups
6 Thruster
6 Chest to bar Pull-ups
9 Thruster
9 Chest to bar Pull-ups
12 Thruster
12 Chest to bar Pull-ups
15 Thruster
15 Chest to bar Pull-ups
18 Thruster,
18 Chest to bar Pull-ups
21 Thruster
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Men: 100# thruster
Women: 65# thruster
Men 55+: 90# thruster
Women 55+: 55# thruster and regular (chin over bar) pull-ups

– rest –

2 heavy prowler pushes to 75 m and back

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