STRENGTH
Thruster, work up to a moderate/heavy triple in 10 minutes (not a 3RM)
Notes: Take barbell from the floor, focus on touch and go reps if possible.
WOD
Level 1
AMRAP 7:
- Abmat Sit-up x 15
- Russian Kettlebell Swing (40/25) x 12
- Box Push-up x 9
Level 2
AMRAP 7:
- Abmat Sit-up x 15
- Kettlebell Swing (70/53) x 12
- Hand Release Push-up x 9
ANNOUNCEMENTS
Saturday Class Schedule
There will be NO regular make-up class on Saturday at 10am. This time will be reserved for those competing in the open workout. Regular class make-up will be held at 11am as normal.
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strength: 95#
WOD: 4+27 rx
Strength: 145#
WOD: 4+21 rx
Mobility warmup
Then:
15 x 30 Sec Row Hard/90 Sec Active rest, during active rest must accumulate 300+ stepups or box jumps.
Total meters rowed 2793, 302 (282 boxjumps/20 step ups)
95#
5+28 (alternated 53# Russian and 45# overhead)
95#
5+30 rx
185#
6+5 rx
Thruster trips: 175
WOD: 4+16 rx
After thinking about it, I think i might have lost count and had 5+16. Not sure.
100#
WOD: 5+15 @ 35#
85#
6 + 1 (53# Russians)
Thruster 125#
WOD 4+34 (70# Russians 2 rds, 70# Americans 3 rds)
65#
5+14 @ 35#
85#
4+25 @40#
115#
5+12
5+3