Strength
Weighted pull ups
3-3-3
*or 15 min strict pull up work
Workout
For time
12-9-6
Thrusters – 135/95
Chest to bar pull ups
200m run BEFORE each round.
**Here’s a good chance to spend some time on pull ups – either improving on what you have, or working to get your first one, or stringing a few together. No pull ups? What’s your max chin over the bar hang? Let’s get in some negatives, band assisted pull ups, banded pull downs, and dumbbell rows. These can also be performed before/after class to help get you to your first STRICT pull up. Make it your goal for 2018 and add it to the board!
For the workout, we’re doing a spin on “Fran” by decreasing the reps, increasing the weight, increasing the difficulty of the pull ups, and including a run. With that said, we’re doing a completely different workout than Fran. *shrug* But I think whenever people see thrusters and pull ups coupled together, the girl WOD “Fran” comes to mind. Weight here should be heavy enough that you can do the thrusters in at least sets of 3. Think you can go unbroken? Go for it! See how this compares to your regular Fran time. It should be a smoker, not a strength workout, leaving you with that metallic taste in your mouth.
If you want to punish yourself some more – CASH OUT – 1 min max calories on the Assault Bike.