For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.
holy shit.
ReplyDeleteas rx'd - 32.something
this was brutal. it's about 110 out, i almost died.
holy shit.
i did this just under 30 minutes tonight. I rowed as rx-ed, lifted 30, 30, then 40 lbs, and did rx-ed pull ups (assisted of course). i prob had too much weight/help on my pull ups (did 50 or so) but yesterday when i did 40 lbs resistance it was pretty bad and very slow going.
ReplyDeletei wasn't totally exhausted afterwards but i was pleasantly winded. Just like charmingly poor in crossit terms.
i may do this again one day with less resistance for the pulls ups and more weight for the thrusts... i will prob feel that more.
ReplyDeletei would give 60lbs thrusters a shot. it's ok if you cant storm thru all 21 or 15 or even 9 in one set, i had to break mine up into groups of 5 and 6 to get through at 95lbs. the point is to do it as heavy as possible with good form, as quick as possible. it sounds like 30-40lbs was probably too light for you
ReplyDeletei dont want to be jacked up. i just want to be lightly toned.
ReplyDelete