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[youtube=https://www.youtube.com/watch?v=TX3qgBN_wf4&rel=0]
STRENGTH
Thruster – in a few sets (10 minutes max), work up to a heavy double
WOD
Level 1
In Teams of 2, AMRAP in 12 Minutes of:
- Dumbbell Thruster (30/20) x 10
- Ring Row x 10
- Burpee x 10
Level 2
In Teams of 2, AMRAP in 15 Minutes of:
- Thruster (95/65) x 10
- Pull-up x 10
- Burpee x 10
Notes: Only 1 person working at a time.
Today and yesterday’s programmed with the help of up Alex Fink, so you know who to thank in the gym : )
C’ville Burn
5 rounds (45 sec on/ 15 sec off/1min 15sec rest between rounds)
Weighted Box Step ups (20″ @ 32#)
KBS (American @ 45#)
Row for Cals
45, 50,48,50,53 (246 total reps)
Thruster: 50kg
WOD: with Laura – 9 + 27 @75# (shared the same bar)
Pretty wrecked today, everything overhead felt heavy. Pull ups felt good though, so I think it was all the leg work yesterday 😛
yay that was fun! i love partner wods, aka i love built in rest!
Thruster: 205#
WOD: 12+17 w/ Jess
yay! thanks for saving me on thrusters
Thruster: 155
WOD: 12 rds solo (5 reps of everything/round, 15 min total, short rests between movements to mimic partner’s turn)
Thruster 165
WOD with Andy: 13+21
Thruster: 85#
WOD: 10 + 7 Rx w/ Anna
12+2 with bob (ring rows/pull-ups)
12 + 29 with Martha
10 + 2 with my awesome partner Stacey!
12 + 29 w/ Ope @ 55#
(Back to xfit after 2 weeks- phew!)
my partner was joe and he already posted our sod: 9+27 @75#
my heavy set of two thrusters were at 125#
11+21 rx with Lauren
worked up to 120# power snatch before
Strength 75#
WOD: 9 + 22 (@ 55?65?# with Gary)