WOD
20 Min AMRAP of:
7 Thrusters (M-115 W-75)
7 C2B Pullups
400 M Run
Charlottesville's most experienced functional fitness and weightlifting center.
Charlottesville's most experienced functional fitness and weightlifting center.
WOD
20 Min AMRAP of:
7 Thrusters (M-115 W-75)
7 C2B Pullups
400 M Run
Hotel gym…
Handstand holds
10-9-8-7-6-5-4-3-2-1
Burpees
Sit ups
@CF Vienna…
3 rounds of 30m bear crawl, 20-15-10 DB/KB squat clean and jerk
6:29 with 10kg DBs, which ended up being too light b/c everything was easily unbroken (did squat clean thrusters). But the next step up was 15kg, and that would have been murder on my shoulders. Totally forgot about the 12kg KBs…
And I got TRICKED into doing this WOD a second time immediately after, so total time was 15:57. Tricked because I finished ahead of the others, and Basti (the owner, who’s struggling through 20kg DBs) goes “okay now for round 2. It says ‘3 rounds’ right?”. I looked at him in disbelief, not wanting to do that TWO more times… but ended up starting that next bear crawl. Halfway through my second bearcrawl of the second ’round’ one of the guys goes to the whiteboard to record his time. I stand up and exclaim my confusion (loudly, of course), and Basti says “you went too quickly so I wanted you to do extra work. Just finish it out, you’ll be fine.” I conceded only if he agreed to join me in that extra work. So I kept going, and then he kept going… and going… all good fun.
Oh and I made them sing the “Spiderman” song while we did Spidey lunges. They enjoyed it (naturally — or should I say “natürlich”?)
6 rounds + 7 Thrusters (119#). Great to be back.
5rounds + 4 thrusters @ 77# (Red Band C2B)
Ah and PR in Thruster 99#
5 rounds in 20:30 (55#,GB)
Thruster PR 104# (thanks Tom! I wouldn’t have thought to go that heavy)
WOD: 4rds + 4 thrusters (75#, blue band)
5 rds + 7 thrusters + 1 PU (45#, red band)
4 rounds @ 57#, blue band
5 rds + 7 thrusters + 7 PUs (57#, red band PUs)
6rnds 7thrusters, 7 pull ups
5 rnds in 22:00 @77#, RBC2BPUs
~200m short of 5 rounds @67#
focus on unbroken thrusters and chest touching bar pull ups 🙂
4 rounds + thrusters and pullups (57#, RB 1st rd, BB after)
Mac and cheese and fried chicken for lunch was a bad idea…
2000m row 7:26 PR!
6 rounds in 21:18 (or, 5 rounds + thrusters and pullups in 19:30)
(57#, rbpu – not all the pu were chest to bar)
double under pr while warming up – 76 in a row
5-6 rounds: 7-97# front squats to 7-pushups
No band pulls ups to ring rows on last round (shoulder issues)
5 rounds (57#, bbpu)
5 rnds + 7 thrusters @ 115# + 7 C2B
* Sub 500m row
* Thrusters/C2B no drops
6rds + 4thrusters Rx
7 rounds in 20:28 RX
// WOD – 5 rnds + 14 reps (67#, BBpu)
Didn’t feel very good thurs and only made it half way through, made up on saturday.
4rds in 21:00 (95#, 4PU).
5 rds + 7 thrusters Rx
(@77#, all C2B and thrusters unbroken)
Make up on Saturday: 5 rnds + 3 thrusters (57#, redband PUs)
5 rds.+2 Pull-Ups Rx’d
4 rnds (or maybe 5, but probably 4) in 20:35 (47#, BBPU rnd 1, GBPU rn 2-5) – rough makeup on saturday. eep.
5 rds + 7 thrusters (45#) + 3 pu (bb/gb). more weight on thrusters next time.