CrossFit Republic – CrossFit

Daily Strength and Conditioning Team W.O.D. – 35 Minutes (Time)

For Time

8 Rounds with a partner splitting the work as needed

30 Thrusters (95/65)

20 Chest to Bar Pull Ups

10 15′ Single Dumbbell Overhead Lunges (Cones 15′ Apart and both feet must be behind the cones) (50/35)

RX+: 115/85 and 70/55

INTERMEDIATE

8 Rounds

30 Thrusters (75/55)

20 Pull Ups

10 15′ Single Dumbbell Overhead Lunges (Cones 15′ Apart and both feast must be behind the cones) (35/20)

Scaled

8 Rounds

30 Thrusters (45/35)

20 Seated Strict Pull Ups

10 15′ Single Dumbbell Overhead Lunges (Cones 15′ Apart and both feast must be behind the cones) (25/15)

Beginner

8 Rounds

30 Double Dumbbell Thrusters (25/15)

20 Seated Strict Pull Ups or Rows

10 15′ Single Dumbbell Single Arm Front Rack Lunges (Cones 15′ Apart and both feast must be behind the cones) (25/15)

Individual

8 Rounds

15 Thrusters

10 Pull Variation

5 (15′) Single Dumbbell Overhead or Front Rack Lunges

Stimulus

– Fast transitions between partners

– Thruster weight is something you can consistently do 10 reps with at a time under fatigue

– Pull variation in something you can do 10 reps unbroken with consistently under fatigue

– Overhead lunges are performed at a weight that you can go down and back unbroken with consistently

– Thrusters: 1:15 – 1:45

– Chest to Bar Pull Ups: :45 – 1:15

– Overhead Dumbbell Lunges 1:30 – 2:30

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