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WOD

“Huggies” RUN FS C2B THRUS PU (Time)

“Huggies”

For Time:

800 Meter Run

15-12-9:

Front Squats

Chest to Pull-ups

800 Meter Run

15-12-9:

Thrusters

Pull-ups

800 Meter Run

26 min Time Cap

RX+Same as RX

RX -95/65#

50-59 -65/45#, Jumping Pull ups

60+ -45/35#, Ring Rows

Basics, 200m Runs, 12-9-6 PVC/BB Ring Rows
DESCRIPTION

Two 15-12-9 couplets are surrounded on all sides by 800 meter runs in today’s workout

This balanced workout of running, gymnastics, and weightlifting is designed to be on the longer side

The intended time range for this piece is between 16-24 minutes

We’ve purposely combined the less challenging barbell movement with the more challenging gymnastics movement (and vice versa) to incentivize bigger sets throughout

BARBELL

We’ll use one barbell weight for the thrusters and the front squats today

Choose you weight based off the thruster – as it is the more challenging of the two

This should be a load that you can complete for 25+ reps unbroken when fresh

The bar comes from the floor on both movements

You are allowed to squat clean the first rep of each set

GYMNASTICS

If you have 20+ unbroken chest to bar pull-ups when fresh, let’s complete all gymnastics as written

If you’re not there yet, consider some of the following options:

Reduce the number of chest to bar pull-ups [Ex: 12-9-6 or 9-6-3]

Complete both couplets with regular pull-ups

AFTER PARTY

“Capacity Builder” ROW LBURP over ROWER (6 Rounds for time)

Capacity Builder

[On the 0:00]

40/30 Calorie Row

20 Lateral Burpees Over the Rower

[On the 5:00 & 9:00]

30/24 Calorie Row

15 Lateral Burpees Over the Rower

[On the 13:00, 16:00, & 19:00]

20/15 Calorie Row

10 Lateral Burpees Over the Rower