Workout of the Day

Complete the following congo-line style in teams of 3, with each partner completing the following:

For time:

  • Row 1000 Meters
  • Thruster x 50 (45/35lbs)
  • Pull Up x 30

Immediately followed by…

  • Row 1000 Meters
  •  Thruster x 25  (95/65 lbs)
  • CTB Pull Up x 15

Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.

Comp Class – 8am Downtown 

A. 3 Sets

  • TGU x 2 per
  • Alt Hanging Hip Touch x 8-10

B. 3 Sets

  • Seated Box Jump x 1.1.1 – Rest 2-3 seconds between jumps and 90 seconds between sets.

C. Every 90 seconds, for 12 minutes (8 Sets)

  • Thruster x 1 – from the ground.  Build to today’s 1RM

D. Every 90 seconds, for 12 minutes (8 Sets)

  • Split Jerk x 1 – hold the receiving position in the split for 1 to 2 seconds before recovering.

Leave a Comment

Your email address will not be published. Required fields are marked *