Friday Workout: Regionals Thruster & Team WOD 6

Strength

Thruster Ladder

Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell.  Their result is the highest successful thruster.

Men’s weights in pounds: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

Women’s weights in pounds: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185

WOD

20 Calorie row
30 Burpees
30 Dumbbell ground-to-overhead (45lb / 25lb)
30 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint

21 thoughts on “Friday Workout: Regionals Thruster & Team WOD 6

  1. 10:50 on WOD

    1. trailing Landon (literally, I couldn’t start each movement until he was done with it):
      13:45 (this includes his start time on the rower, not mine)

      also new thruster 1RM at 143# but from the rack not the ground

      1. Sunday 7:30am solo re-do of the wod…

        11:01 rx

        Mazel Tov to all you fabulous grads!!!

  2. thruster ladder: hahahahaha
    instead worked on one rep max – 70#

    WOD: 9:57 I think? Teamed with Trina.

  3. more like thruster step-ladder

  4. thrusters to 175#

    WOD: 9:12 rx (shoulders were tired from C&J yesterday)

  5. Thrusters: up to 155# (1RM)
    WOD: 10:21, scaled

    I’m headed to Atlanta for a few weeks to teach drums, then I’ll be touring the country, first with my band The Anatomy of Frank (http://theanatomyoffrank.com/) and second with the drum corps I teach, Spirit of Atlanta (http://www.spiritdrumcorps.org/). Have a great summer everyone!

    1. Have a great time!

  6. thrusters: up to 84#
    WOD: 12:36 @ 20# gto, 1/2 T2B 1/2 K2E

  7. Thrusters: up to 79#
    WOD: 11:48 (15#, 22# plate)

  8. Thruster: 125# (scared to go higher and drop the weight bc no bumper plates)

    WOD: 9:27 Rx (amidst globo gym obstacle course… I think everyone though I was completely insane as I was darting around them)

  9. Thruster: 95# (PR, 100# was sooo close, but I lost a bit of momentum and it didn’t happen)
    WOD: 11:50 (15# DB, 25# Lunges)

    Thanks Ben for helping with the thruster ladder! That was a lot of fun and I think having less time to think about things actually helped in a way.

  10. thruster: 84# (PR), failed at 89
    WOD: uh. derailed by foot cramp from hell precisely two strokes on the rower in. 🙁

  11. Thruster ladder: up to 153#, then rested and got to 173 (pr)

    WOD: 11:57 rx

  12. Thrusters: worked up to 79#
    WOD: 13:26 (15# GTO)

  13. wod on saturday: 11:14

  14. Thrusters to 175#. Big ol’ fail on 185#.

    WOD: 10:12 w/ 30 Double unders vice row and 95# bar since I don’t own dumbbells

  15. 11:35 Rx’d

  16. random saturday workout in my complex’s gym

    100 double unders
    100 jumping jacks
    75 air squats
    50 situps
    25 thrusters with 25# dumbbells
    10 pushups
    5 burpees

    shoulder is bothering me, but i had to do something

  17. on 5/24/11 – Thruster ladder up to 199#, failed at 209#
    on 5/25/11 – WOD: 9:46 rx

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