Strength
3-3-3-3 Thruster or Clean & Jerk (75%)
WOD
3 Rounds of
- 30 Double Unders
- 30 Box Jumps
- 10 Hand Stand Pushups
Charlottesville's most experienced functional fitness and weightlifting center.
Charlottesville's most experienced functional fitness and weightlifting center.
Strength
3-3-3-3 Thruster or Clean & Jerk (75%)
WOD
3 Rounds of
Thrusters: 89×4
WOD: 9:11 (subbed box push-ups for HSPU)
C&J: 138, 143×3
WOD: 8:17 Rx
The last rd was actually 11 HSPU but #10 wasn’t full lock out so I counted it back…and then the last one took me 3 attempts.
Thanks to Jon for teaching me the kipping HSPU! First time doing a WOD with all full ROM HSPU’s.
dude thats awesome on the HSPU’s!!! Im getting there so congrats on the FROM!!!!
45, 45, 55, 55 thrusters, 7:31 3su’s, 15 sec hold
Thruster: 89×4
WOD: 7:37 Rx
37, 47, 52, 37, 37 thrusters. extra round at lower weight due to working on upright form. 90 su’s, 20 18″ box step-ups, 10 pu’s – 3 rounds at 5:48
did front squat 4×121 – stupid shoulder.
WOD 7:07 with box pushups.
Thrusters: 72# x4
WOD: 7:16 (3x su’s, 15 sec hold)
Thrusters 60# x4
WOD: 7:51, (15 sec hold, du’s but man did I struggle with them)
Thrusters: 77/87/87/87
WOD: 8:30 with 15 second hold instead of HSPU
7:10 WOD, subbed 25 pushups for hspu
60 x 4 Thrusters
6:50 (15 second hold, triple number of single jumps/ no double unders)
double-unders skill work
got 2, 3, then 4 consecutives
then 30 double-unders for time:
1:18
132-154-176-176 Thrusters PR
WOD: 12:36 (subbed tripled single-unders)
**last 6 HSPUs added about 2 minutes to my time