Friday 13.04.18


-Get a judge, push yourself, get a score of time or reps :)

"Tommy V"

For time:

21 thrusters

12 rope climb

15 thrusters

9 rope climb

9 thrusters

6 rope climb

Guys use 52.5kg, girls use 35kg as rx

Scaled option/guide:

Pick a suitable load for the thrusters, something you can do at least 10-15 GOOD reps with. One of the following (40/30) (35/25) (to suit)

Pick a scaled option for rope climbs:

15ft. Work the following reps 6, 4, 2.

10ft. Work the following reps 6, 4, 2.

Ground to stand. Work the following reps 6, 4, 2. If working this option, the shoulders must touch the ground before the hips on the decent. When standing, the hips must rise from the ground before the shoulders. The athlete must touch to their highest possible standing reach with both hands.

The workout will commence in 2 groups, the first will start at 0.25 minutes. The second group will start at 0.45 minutes.

There is a 15 minute time cap on the workout.

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