Friday Workout: Press, Thruster, Row, and Goats!

Interested in volunteering at SuperFit Charlottesville on February 2nd and 3rd? Use this form and specify which day!

class

Strength

Strict Standing Press 5-3-2 up to 90%

WOD

Level 1

15-12-9 reps each for time:

  • DB Thruster (30/20# per hand)
  • Row calories

Level 2

21-15-9 reps each for time:

  • Thruster (95/65#)
  • Row calories

Cool-down

Spend a few minutes working on a goat movement or skill (chin-up negatives, overhead squats, muscle-ups, etc.)

18 thoughts on “Friday Workout: Press, Thruster, Row, and Goats!

  1. Press: 5*95, 3*115, 1*135
    WOD: 95; Time: 6:42

  2. 95# press
    WOD: 80#, 8:43. Heaviest thrusters I think I’ve done yet. Improvement!

  3. 65#
    WOD: 55# 6:40

  4. 70-75-85#
    WOD: 55# thrusters, 7:13

  5. Press: 95, 105, 115
    WOD: 6:56

  6. Press: 95-115-135
    WOD: 6:45 – thanks Tiffany for the pre WOD “You’re going down” extra motivation.

  7. Press: 115#
    WOD: 7:45

  8. up to 140#
    5:17 rx

  9. SP: 77,85,90
    WOD: 6:29 rx

  10. Press: 45, 65, 75
    WOD: 7:26 Front Squats @ 105# (no thrusters)

  11. Press: 115, 135, 145
    WOD: 8:23 @ 89# 21, 15, 9

  12. SUbbed BP 5×5+1 at 165 last set I did 10 reps
    WOD 5:14Rx

  13. Press: 145#
    WOD: 7:46 rx

  14. SP: 57, 67, 71
    No WOD

  15. 6:01 rx
    Saturday: first bar muscle up! thanks taylor and tiffany!

  16. SP: 115#
    WOD: L2, 67#
    6:30

  17. SP: 75#
    WOD: 5:38 @ 65# (15-12-9 of Thrusters, never again before a long run)

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