WU: Row 30 Cals (hard pulls) 20 Squat jumps (high) Strength: Deadlifts 3x15 @ 55% Cond: OPEN WORKOUT 18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. VARIATIONS Rx’d: (Ages 16-54) Men use 100 lb. Women use 65 lb. Scaled: (Ages 16-54) Men use 65 lb., perform jumping chin-over-bar pull-ups Women use 45 lb., perform jumping chin-over-bar pull-ups Teenagers 14-15: Boys use 65 lb., perform chin-over-bar pull-ups Girls use 45 lb., perform chin-over-bar pull-ups Scaled Teenagers 14-15: Boys use 45 lb., perform jumping chin-over-bar pull-ups Girls use 35 lb., perform jumping chin-over-bar pull-ups Masters 55+: Men use 65 lb., perform chin-over-bar pull-ups Women use 45 lb., perform chin-over-bar pull-ups Scaled Masters 55+: Men use 45 lb., perform jumping chin-over-bar pull-ups Women use 35 lb., perform jumping chin-over-bar pull-ups
Scaled Masters 55+: Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups NOTES This workout begins with the barbell on the oor and the athlete standing tall. After the call of “3, 2, 1 ... go,” the athlete may perform 33 thrusters, then 33 chest-to-bar pull-ups. The athlete will repeat this couplet, performing 27 thrusters and 27 chest-to-bar pull-ups, 21 and 21, 15 and 15, and nally 9 and 9. The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 20-minute time cap. There is no tiebreak for this workout.
