(Same format as 13.5, but normal chin-over-bar pull ups and 75/45 lb thrusters.)
In 2-person teams, perform a 4-minute AMRAP of:
15 Thrusters (75/45)
15 Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc...
Post rounds and reps to comments.
Coach's Notes.
Two person teams perform the tasks. During any four-minute block, one member performs thrusters and the other does pull-ups, but only one member may work at a time. If the team completes three complete rounds of thrusters and pull-ups (90 total reps), they swap exercises and earn another four minutes.
15 Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc...
Post rounds and reps to comments.
Coach's Notes.
Two person teams perform the tasks. During any four-minute block, one member performs thrusters and the other does pull-ups, but only one member may work at a time. If the team completes three complete rounds of thrusters and pull-ups (90 total reps), they swap exercises and earn another four minutes.
"But, this-looks-so-easy… The weights are too light…"
Post your retractions along with rounds and reps completed to the blog.
Training Videos.
Training Videos.
- "Coaching Fran" - HQ vid with Miranda Oldroyd. She does a great job of breaking down both movements at the beginner level.
- "Ms. Jackson" - OK, so maybe this WOD doesn't have a whole bunch to do with accidental pregnancies and baby mama drama. But Andre 3000's exchange with the owl at 2:35 popped into my head, and that is how my mind works. Retro Jukebox, dusting off the classic jams, and sending you off for the weekend with some OutKast from the year 2000.