Latest WOD

Thrusters and Pullups for 10/30/2015

CrossFit has combined thrusters and pullups since early on.  The classic, and painful, benchmark WOD “Fran” combines thrusters at 95 lbs and pullups with 21, 15, 9 reps for time.  Sometimes the thruster weight is heavier.  Sometimes the pullups are done by pulling the chest to the bar.  We have even seen thrusters combined with muscle ups.  The thruster requires the entire body to drive a bar from the bottom of a squat to overhead.  Done consistently, it will exhaust your cardiovascular system.  Then, grab a pullups bar.

CrossFit Alloy WOD for 10/30/2015:

Core Work:
Tabata Moutain Climbers

MetCon:
AMRAP 5 Min:
10 Thrusters (95/65)
10 Pullups
Rest 3 Minutes
AMRAP 5 Min
5 Thrusters (95/65)
5 Pullups

Mobility:
Banded Shoulder Stretches on Pullup Rig

Post Rounds for Each Mini AMRAP to Comments

6:30pm – Olympic Lifting with Greene Barbell Club

Join the discussion One Comment

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 5 Min:
    10 Thrusters (75/55)
    10 Pullups
    Rest 3 Minutes
    AMRAP 5 Min
    5 Thrusters (75/55)
    5 Pullups

    Brass:
    AMRAP 5 Min:
    7 Thrusters (75/55)
    7 Pullups (banded)
    Rest 3 Minutes
    AMRAP 5 Min
    3 Thrusters (75/55)
    3 Pullups (Banded)

    Bronze:
    AMRAP 5 Min:
    7 Thrusters (55/35)
    7 Ring Rows
    Rest 3 Minutes
    AMRAP 5 Min
    3 Thrusters (55/35)
    3 Ring Rows