5/15/15 “Gandalf the Grey”

 In Workout of the Day


Mobility: Shoulder Mobility.

Skill Practice Warm Up: None.

Strength: None.

Metabolic Conditioning: “Gandalf the Grey” – 3 Rounds for time.

Rope Climb (A: 2, I*: 1, N: 4 Rope Lay Downs)

6 ‘Heavy’ Thrusters (A: 115lbs, I*: 75lbs, N: 45lbs)

6 Chest to Bar Pull Ups (A: 6, I*: 6, N: 6 Smallest Band or Ring Rows)

6 ‘Heavy’ Thrusters (Same)

6 Chest to Bar Pull Ups (Same)

26 Wall Balls (A: 20lbs/10′, I*:14lbs/9′, N: 10lbs/8′)

1 Minute Rest

Scaling Guide: 15 – 22 Minutes

Scale Up: Scale up to 8 thrusters at 135/95 and 8 c2b.

*Women’s “As Prescribed” weights and reps (Rx)

Log your results online by clicking here.

Compare To:  New Workout

Optional ‘Cash Out’: None.

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