Strength
Front Squats
5-3-1+
(75%,85%,95%)
WOD
15-12-9-12-15
- Thrusters (M-95 W-65)
- Calories on the Rower
8 minute cut off
Record time, or how much of the workout you completed.
Charlottesville's most experienced functional fitness and weightlifting center.
9 cal on the last row. Went a bit hard on the first few rows and gassed my legs. Surprising workout.
Great job on the WOD Logan!
Good luck on your interviews today!
whoops, and 220 (2)
and thanks!
Front squat: 126×5
Wod: 6/12 cals Rx
fs: 45, 57, 77
wod: 12/12 thrusters, 35# (and my legs were jello even at that weight!)
fs: 145, 177, 189×2
wod: 13/15 thrusters, 77#
FS: 165, 185, 205
WOD: 12/12 Calories (89#)
150, 170, 190 x 5
10/15 thrusters rx
FS: 155, 177, 199×2
WOD: 8/15 thrusters RX
no FS
WOD – all but last rnd of 15 in 7:50
7:40 rx (but i did not reset the rower between rounds)
FS: 111, 121, 133 (5)
WOD: 1/15 thrusters rx
WOD: 6/15 thrusters rx
FS: 77, 94, 111×3
WOD: 8/12 calories @57#
FS: 104, 116, 133 x4
WOD: 1/15 Thrusters @67#
FS: 77, 89, 99 (x6)
WOD: 12/12 calories (47#)
FS: 79, 89, 99 (7), 109 (3) Did extra set because clearly I wasn’t starting with enough weight
WOD: 15/12/9, plus 12 thrusters and 3 calories (#57)
FS: 105 x5, 135 x3, 145 x5
WOD: 15 Thrusters @bar
FS: 94, 105, 116(3)
WOD: 14 of 2nd set of 15 thrusters Rx
FS: 99, 111, 126 (4)
WoD: 6/12 cals @ 57#
77,89,101(2); WOD: 57# 15, 12, 9, 10
FS: 57, 72, 89 x 3
WOD: 47# / 15,12,9,5
FS: 77, 92, 103(7)
WOD: 6/12 thrusters @ 57#
FS: 94, 109, 121 (x2)
WOD: 4/12 C&J (12-9-6-9-12 reps, 57# clean & jerks for thrusters due to hip flexor issues)
Did the wod first which wrecked my legs for FS
WOD 13/15 Thrusters (45#)
FS 45#
FS: 77, 94, 104 x 7
WOD: 3/12 calories (47#)
WOD: 2/12 thrusters Rx
FS: 210,240,270 (3)
WOD: everything but the last 15 cal row 🙁
First wod in Athens which crushed my spirit (but I did NOT DNF)…
“Tony’s Special”
10-8-6
ring dips
tire jumps (24″, pause on top of tire)
handstand push-ups
rope climbs
-run 800m-
4-2
RDs
tire jumps
HSPUs
rope climbs
28:33 not rx’d (subbed parallette dips for ring dips and cut the rope climb reps in 1/2, all else rx… so I WOULD have finished in 22 minutes except for that final rope climb. My grip was gone, my arms were done… I got about one foot away from the top and then everything went out and I just couldn’t hold on. After 4 more attempts and getting nowhere despite everyone trying to offer advice I stopped, rested a few minutes, and then finally finished that last rope climb to finish off the WOD).
And now I have rope burn everywhere.
WOD: 8 of (2nd) 12 thrusters, rx.
FS: recovery sets of 10, up to 70#
121, 143, 165 x 3; 7:53 – I’m pretty sure I did the last 15 calories of the row in like :23.