Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min)
2. Warm-up F: four rounds w/ empty barbell of deadlift x 3, power clean x 3, front squat x 3, press x 3, push press x 3, push jerk x 3 (5 min)
3. Thruster 1-1-1-1-1-1-1. 7 reps to determine a one-rep max.
4. "Fran" 21-15-9 reps for time of Thrusters Pull-ups
Level III: 95/65lbs thrusters. Penalty of 1 cal on rower for every second over four minutes (max 100). Athletes must declare intent to go Level III before WOD begins. ALSO: if you think you've got a shot at getting on the leader board, please let the instructor know so s/he can arrange someone to count your reps.
Level II: use 50% of your 1RM thruster and pull-up assistance as necessary for the following: AMRAP 50 seconds thrusters. If you get to 21 before time is up, move on to... AMRAP 50 seconds pull-ups. If you get to 21, move on to... AMRAP 40 seconds thrusters. If you get to 15, move on to... AMRAP 40 seconds pull-ups. If you get to 15, move on to... AMRAP 30 seconds thrusters. If you get to 9, move on to... AMRAP 30 seconds pull-ups. If you get to 9, you're done!
Score is total thrusters/total pull-ups. If you complete 45 thrusters, next time increase the weight.
Level I: 3 x 7 thrusters, 3 x 7 pull-ups, 3 x 5 thrusters, 3 x 5 pull-ups, 3 x 3 thrusters. 3 x 3 pull-ups, resting 30-60 seconds between sets. Concentrate on form and range-of-motion, NOT speed of execution.
Normal class schedule today. Have fun!