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22
Mar

03-23-18

After we finish tonight, stick around and join us for some hot food from The Sizzle Truck and some cold beers at the Naples Beach Beer Brewery. We’ll wrap up 18.5, clean up our toys and walk over for some fun. Bring a beach chair if you like.

Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups / Jumping Pull Ups
6 thrusters
6 chest-to-bar pull-ups / Jumping Pull Ups
9 thrusters
9 chest-to-bar pull-ups / Jumping Pull Ups
12 thrusters
12 chest-to-bar pull-ups / Jumping Pull Ups
15 thrusters
15 chest-to-bar pull-ups / Jumping Pull Ups
18 thrusters
18 chest-to-bar pull-ups / Jumping 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.

Rx Men use 100 lb.

Rx Women use 65 lb.

Scaled Men use 65 lb.

Scaled Women use 45 lb.

 

Warm Up- this one is quick and you have no time to get warmed up during the first round so you need to be ready on Go.

5-10 minutes easy row or bike (blood flow)
3 sets:
8-10 Walking Lunges
20 Sec Handstand
20 Sec Passive Hang

+

Front rack mobility-
10 Elbow Rotations- with bar on back
Tricep and Forearm Flexor work

+

3 Sets, Increasing Pace each set and building load:
3 Thrusters
3 Pull ups
6 Thrusters
6 Pull Ups

 

 

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