THE SCENE:
work out of the day – Virtual Q
F3 WELCOME & DISCLAIMER
Welcome one and all.
WARM-O-RAMA:
- 10x SSH
- 10x Cherry Pickers
- 10x Windmills
- 10x Mnt Climbers
- 10x Rocketes
The Thang: Thrusting Pull Burps
I don’t ask you to do it all, just one more. Think of that during your WOD today. Just one more. Just one more. Just one more.
I’m consistently amazed by our attempts and then successes. Many Q’s I’ve thought of, I have not known ahead of time if it could be done but you men astound me… consistently. So i don’t doubt you will do it again. One time I asked you to bear crawl all the way up Jucomanjaro. You did it. One time I asked you to carry a CMU over a mile and up Jucomanjaro.. and you did it. One time I asked you to do over 200 burpees … and you did it. Today is similar and simple.
This is it:
- 100 CMU Thrusting Burpees
- 100 Burpee Pull ups
That is it. You can break it up however you want.
Cap & Tap
We’ll put a 45 minute Cap on it. Meaning you go until you either tap out, you hit the time limit, or you finish.
Estimates
A 100 Burpee’s usually take about 10 minutes. The reps are double that with added weight and pullups. So I’m guessing some will finish in 3x the normal 100 Burpee time (~30 minutes). However strange things happen when you hit your max – usually speed drops way down – thus the 45 minute cap.
Recommendations
In crossfit sometimes what they would do when facing supper high reps is they do reps of 10 then 5 etc. And they do alternates. I’d recommend 10 of each then switch with small rests in between. At JUCO we’ll be doing it that way with a small stair climb in between. Meaning We’ll keep the CMU Thrusters down by the CMU pile (at the bottom of the stairs). We’ll do 10 Burpees with the CMU.
Technique
The CMU needs to be in your hands. Start standing up, holding the CMU. Go down to do a Merkin on the CMU. Pull your legs up, transition to do a thruster with the CMU. That is one.
Do 10 of those, then put your CMU down, leave it there, and run/mosey/walk over to the pull up bar (ours are approximately 50 yards from the CMU pile – up a few stairs).
At the pull up bar – Do a burpee under the pull up bar, then do a single pull up. (this pull up can be under or over handed – we recommend alternating). That is one rep. After 10 of those, run down to your CMU and start the next set of ten.
We also recommend keeping chalk on hand to count your reps (1 tally per set of 10). This will totally exhaust us and so our counting ability is usually impaired.. so use chalk if you got it.
Technically you can do all 100 burpee thrusters at once, take a 10 minute break, then do all 100 burpee pull ups. That might work out better. I don’t know. Its up to you, but it must be done within 45 minutes. I’m guessing that a slower pace with small breaks and alternates will be “easier”.. but as you know “I am NOT a professional”. If you take breaks try to limit them to 30 seconds or less. If you take breaks longer than 30 seconds, then your mind starts to tell you that you can and should stop. Fight against the urge to stop, even if you are down to single reps.
Just one more rep.
Just one more rep.
Just one more rep.
MARY:
I believe the WOD to be hard enough to not need a mary. 🙂
CIRCLE OF TRUST/BOM:
I love all you brothers!! It’s an honor and joy .. every … single … time!! Forever grateful to you all!
ANNOUNCEMENTS:
Reach out to your brothers this week! If you complete the workout, ping me in Groupme and I’ll tag you in this post and record your time.
Times
- Trolley 47:15
- Spotter 47:35
- Betty 48:30
- Ralph 48:50
- Mermaid 50:30