STRENGTH
In 10 Minutes, build to heavy 3-rep Thruster from the floor
Notes: This is meant to act as a primer for the workout – go for a challenging set of 3 but not a max, and make sure you are resting around 90-120 seconds between attempts. If your position feels off, spend time between attempts staying mobile that you are efficient on the wall balls in the workout.
*Scale to 5×5 Dumbbell Thruster (1 set every other minute for 10 minutes)
WOD
Level 2
“Karen”
- 150 Wall Ball Shots For Time (20/14) – to 10′
Level 1
For Time:
- 100 Wall Ball Shots For Time (14/8) – to 9′
COOL-DOWN
AMRAP 6 (slow pace, not scored):
- Row x 10 Cal
- Double Under x 20 (or Jump Rope Single x 50)
Spend some time mobilizing hip flexors with the couch stretch of some variation – keep yourself feeling good for the rest of the week!
ANNOUNCEMENTS
- Yoga with Leslie! June 19 at 12:30PM at the gym – RSVP Here
thruster 85#
Karen: 8:33 (1:20 PR)
no thrusters
6:34 (1:10pr)
7:21 (47 second PR)
185
6:32 (2:42 PR from 8/11/14)
6:43 rx pr by 12s
Thrusters @ 85
8:01 (1:58 min. pr)
-Did the first 25 unbroken then sets of 7-10
Thruster to 125#
WOD: 9:13 Rx 34 sec PR from January 2016
6:56
Thruster: 85
WOD: 8:46 (3:03 faster, but 4# lighter. Those 4#, plus several more, have been transferred to my stomach. 😛 )
9:10rx after a strength workout.