Thursday Workout: FS, Row, Thruster, Box Jump

Register for “Deadlifts For Derek” on November 1!

wpid-img_20151014_073425819.jpg

STRENGTH

Front Squat, 5 sets of 3 reps, 60-70%, focus on control and speed out of the bottom

WOD

Level 1

Row x 750m

Then, 5-4-3-2-1 Reps of:

  • Hang Dumbbell Squat Clean Thruster
  • Box Jump Step Down (18/12)

Level 2

Row x 1000m

Then, 5/10-4/8-3/6-2/4-1/2 Reps of*:

  • Squat Clean Thruster (155/105)
  • Box Jump (30/24)

*Do 5-4-3-2-1 Reps of SCT, and 10-8-6-4-2 Reps of Box Jumps

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. Final Call For the Survey!  Please complete it and help us make the gym better! Thanks!

2. So much going on, see our Facebook Events Page to see everything!

3. “Deadlifts for Derek” is Live for Registration!

6 thoughts on “Thursday Workout: FS, Row, Thruster, Box Jump

  1. FS up to 308
    WOD: 7:33, 175#
    Also, PR on first time doing a workout with Andy in the noon class

      1. it was like a celebrity drop in.

  2. WOD-9:25 w/ 75#
    light due to sore shoulder

  3. 205
    just under 11 – run for row

Leave a Reply

search previous next tag category expand menu location phone mail time cart zoom edit close