Friday Workout: Thrusters, Pull-ups, and Wall Balls

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liz and bryce

Strength

Thruster 5-3-2 up to 90%

WOD

Level 1

3 rounds for max reps:

  • Ring Row x 30 seconds
  • Rest 30 seconds
  • Wall Ball (14/10#) x 30 seconds
  • Rest 30 seconds

Level 2

5 rounds for max reps:

  • Pull-ups x 30 seconds
  • Rest 30 seconds
  • Wall Ball (20/14#) x 30 seconds
  • Rest 30 seconds

Upcoming Events

  • How to Use a Foam Roller with the Airrosti guys, Saturday at 1:30 PM
  • Running Seminar, March 2nd at 9:30 AM

17 thoughts on “Friday Workout: Thrusters, Pull-ups, and Wall Balls

  1. old volleyball habits die hard, I see…

  2. Thruster: 135
    WOD: 134
    (could’ve done more weight and reps)

  3. Thruster up to a double at 165, and a single at 175 for giggles.

    80 pull ups and 85 wall balls = 165

    Have a great weekend everyone!

  4. 135,145,155
    pu’s: 19,19,18,15,12
    wb’s: 15×5
    = 158

  5. thrusters up to 111
    wod: 119

  6. Thruster: up to 145#
    WOD: 127

  7. thruster to 185#

  8. 109#
    98, green band, 20#wb

  9. Thruster- up to 89#
    WOD- 119 w/12 # wb

  10. Thruster- 135#
    WOD- 135 total

  11. At home-Murph w 20 lb vest. 37:15. Very hilly run. Pull-ups were about 80-90 % on the bottom due to a sore shoulder.

  12. Thruster: 115, 135, 157
    WOD: 147

  13. Saturday

    Wendler Squat Week 3
    230×5
    265×3
    300×4
    320×1 – PR!

    5×10 155#
    5×10 Good mornings 115#

    Re-did flight simulator with my new Rogue rope. All sets unbroken, 6:45. Rope is nice!

    1. 2x body weight squat, right? nice work!

  14. Front squat instead of thrusters to protect my shoulders – up to 165# (75kg)

    WOD – 123

  15. Thruster: 135/155/175
    WOD: 166 Rx

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