FRDAY 7.20.18 MAXWELL GRIZZLY VOLLMER

This workout is dedicated to our new addition to the Street Parking Team - Maxwell Grizzly Vollmer!  He was born on July 15, 2018!

18 Min AMRAP
As Many Rounds and Reps as Possible in 18 Min

7 Burpee Pull Ups
15 Thrusters

RX Men: 75#
RX Women: 45#

RX+ Men: 95#
RX+ Women: 65#

Score: Total number of completed rounds + any additional reps

PROGRAM A

18 Min AMRAP
As Many Rounds and Reps as Possible in 18 Min

7 Burpee Pull Ups
15 Thrusters

RX Men: 35-40# DBs
RX Women: 20-25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

Score: Total number of completed rounds + any additional reps

Goal: 6 Rounds or more!

This one is going to REALLY add up!  And it's supposed to!  It's to honor Molly giving birth for crying out loud!!

For the burpee pull ups you will drop down to the bottom of a push up by either stepping or jumping back.  Then you will jump or step your feet in and jump up to the pull up bar and complete a pull up!

Ideally the pull up bar should be at a height that you can't reach if you are standing under it flat footed so you have to actually jump to get to it.  If it is lower we recommend you grab it, hang completely and then do your pull up.

In the past we have said that you can jump and catch with a bent elbow and pull straight through - this time we want each pull up to start with a complete hang.

If you are unable to do a pull up yet- no problem!  You can do a burpee into a jumping pull up each time!

No pull up bar?  For this workout you will sub bar facing burpees.

For the thrusters you will clean the bar up to the shoulders.  Keep the elbows in front.  Feet are shoulder width apart and heels are down.  Reach the butt back and down.  Keep the chest and elbows up!  Get the butt lower than the knees at the bottom.  Drive the knees out and keep the heels down!  Do not PLOP or allow the back to round at the bottom.

From the bottom of the squat position you will stand hard and fast and pop the bar off of the shoulder using the power from your legs.  Move your face out of the way and press the bar STRAIGHT UP!  The movement finishes with he bar locked out over head and over the middle of the body!

This should be a weight that you can do 15 in a row if you wanted to.  Not to say that's a good idea.  But you could if you wanted to.  Scale down more if you need to!