23
Jul
Monday, July 24th
WOD
Thruster
1 rep max
Then,
On the minute for 10 minutes:
Evens – 5 thrusters
Odds – 200m row
Start with between 50-60% if your heavy thruster for the day on the barbell, and aim to climb in weight each round! Take these thrusters from the ground, in either a squat clean directly into your first thruster or through a power clean to get the bar to the shoulders.
Post all results to Comments.
The purpose behind today’s conditioning is to build confidence and familiarity with a heavy thruster, under metabolic duress (heavy breathing). In our sport, a moderately loaded barbell (think 95/65 or 65/45) for the thruster is very commonly used. Simply because, it produces an incredible stimulus through power output. It’s aerobic and anaerobic… it’s a potent movement. With that said, with it’s frequency, it’s difficult to become comfortable cycling a heavier load. To almost reset the baseline of what you feel is “moderate.” Our goal today is to get outside the comfort zone, and climb to weights that challenge us… all while we are breathing hard. As you climb weight each round be sure to small and moderate jumps. Good luck!
The purpose behind today’s conditioning is to build confidence and familiarity with a heavy thruster, under metabolic duress (heavy breathing). In our sport, a moderately loaded barbell (think 95/65 or 65/45) for the thruster is very commonly used. Simply because, it produces an incredible stimulus through power output. It’s aerobic and anaerobic… it’s a potent movement. With that said, with it’s frequency, it’s difficult to become comfortable cycling a heavier load. To almost reset the baseline of what you feel is “moderate.” Our goal today is to get outside the comfort zone, and climb to weights that challenge us… all while we are breathing hard. As you climb weight each round be sure to small and moderate jumps. Good luck!
Out east this weekend. Three really hard wods. The most fun of which was today’s courtesy of Ben Bergeron’s competition wods (this is scaled vs the original):
In five minutes complete seven rounds of The Chief @ 95# and then max calories on the rower
Rest five minutes
In five minutes complete six rounds of The Chief @ 115# and then max calories on the rower
Rest five minutes
In five minutes complete five rounds of The Chief @ 135# and then max calories on the rower
17/7/5 for a paltry 29 calories. Legs are destroyed after the weekend.
Good wod! I did this last week at 115, 135, 155 with max Cals on the Bike. Which was pretty bad.
It was very bad, ERoc….
Out east this weekend. Three really hard wods. The most fun of which was today’s courtesy of Ben Bergeron’s competition wods (this is scaled vs the original):
In five minutes complete seven rounds of The Chief @ 95# and then max calories on the rower
Rest five minutes
In five minutes complete six rounds of The Chief @ 115# and then max calories on the rower
Rest five minutes
In five minutes complete five rounds of The Chief @ 135# and then max calories on the rower
17/7/5 for a paltry 29 calories. Legs are destroyed after the weekend.
Good wod! I did this last week at 115, 135, 155 with max Cals on the Bike. Which was pretty bad.
It was very bad, ERoc….
125# orm thrusters
75# on WOD
city and cp bike ride 1:11hr
city and cp bike ride 1:11hr
195# thruster (pr)
Metcon:
115-120-125-130-135 and made all intervals
nice job on the pr Joe!
195# thruster (pr)
Metcon:
115-120-125-130-135 and made all intervals
nice job on the pr Joe!
Thruster: 180#
WOD: 105-115-120-125-125 (hardest part was changing the weights, had no time on the last set)
Thruster: 105,115,125,135,145(f) re-dipped gahh
emom: 85# (4), 95# (last round)
200m row
row avgs (1:59/2:00)
Thruster: 105,115,125,135,145(f) re-dipped gahh
emom: 85# (4), 95# (last round)
200m row
row avgs (1:59/2:00)
Thruster singles: 95-105-115-125F-120
EMOM
thrusters: 65-75-85-90-95
row: made all intervals, but definitely a sprint
Thruster singles: 95-105-115-125F-120
EMOM
thrusters: 65-75-85-90-95
row: made all intervals, but definitely a sprint
Thruster singles: 80-85-95-100F-100F
EMOM
Thrusters: 55-60 (legs were still tired from Saturday)
Row avg: 1:47/1:50
Hotel travel WOD
10 rounds of 10 push ups, 10 sit ups, 10 air squats
Didn’t keep a clock running. Push ups hit a wall around the 7th round.
1RM Thruster: 95(2)-105-110-115-120-125(f)
EMOM: thrusters 65-70-75-80-85, row was super hard, almost didn’t make the 4th round
1RM Thruster: 95(2)-105-110-115-120-125(f)
EMOM: thrusters 65-70-75-80-85, row was super hard, almost didn’t make the 4th round
165#. Failed during squat at 185#
85-105-125-135-145
165#. Failed during squat at 185#
85-105-125-135-145
5 Rounds every 2:30:
16 Farmers lunges w/ 24kg dbs
Max L-sit (34/29/23/?/22)
On the minute for 10 minutes:
Evens – 5 thrusters 24kg dbs
Odds – 8 Burpees
Thruster: 105#
EMOM: 55-60-60-65-70
made all the rows
Thruster: 105#
EMOM: 55-60-60-65-70
made all the rows
Thruster: 215
EMOM: 115-125-135-145-155
Deadlift: 355×3, 375×1
Also, death by pull-ups, or what these days they’re calling “pull-up ladder” with Mickey
— 9 + 8, strict
— Literally under a third of the reps Mickey was able to do. (18+14) Super humbling workout buddy.
Thruster: 185
EMOM: 95-105-115-125-135
Bench 5×[email protected] ss 5×10 GHD sit ups
10min EMOM
Even: 10 bench at 105
Odd: 5 strict pull ups
Thruster: 185
EMOM: 95-105-115-125-135
Bench 5×[email protected] ss 5×10 GHD sit ups
10min EMOM
Even: 10 bench at 105
Odd: 5 strict pull ups
Back squats 5×4 at 300lbs
14 min emom
Even 21 wallballs
Odd 8 burpee pull-ups
Couldn’t sustain had to go to 15 wallballs & 7 burpee pull-ups
Snatch complex – 1 snatch deadlift + 1 hang power + 1 power snatch
Min 1 -125
Min 2- 135
Min 3- 155
Repeat For 9 minutes
Back squats 5×4 at 300lbs
14 min emom
Even 21 wallballs
Odd 8 burpee pull-ups
Couldn’t sustain had to go to 15 wallballs & 7 burpee pull-ups
Snatch complex – 1 snatch deadlift + 1 hang power + 1 power snatch
Min 1 -125
Min 2- 135
Min 3- 155
Repeat For 9 minutes
Back squats 6×4 at 150
14 min emom
Even 21 wallballs
Odd 8 burpee pull-ups
Last RD of Wallballs only 15
Snatch complex – 1 snatch deadlift + 1 hang power + 1 power snatch
Min 1 -60
Min 2- 65
Min 3- 70
Repeat For 9 minutes
Accessory work:
3RDS
10 Hollow rocks
10 v-ups
10 tuck- ups
10 sec Hollow hold
Back squats 6×4 at 150
14 min emom
Even 21 wallballs
Odd 8 burpee pull-ups
Last RD of Wallballs only 15
Snatch complex – 1 snatch deadlift + 1 hang power + 1 power snatch
Min 1 -60
Min 2- 65
Min 3- 70
Repeat For 9 minutes
Accessory work:
3RDS
10 Hollow rocks
10 v-ups
10 tuck- ups
10 sec Hollow hold
@ Roberts great WOD for you today!!! Fun one.
Did this one on 6/28/17
Thruster #120
Alternating EMOM x 10 (5 Rounds):
Even Minutes – 5 Thrusters
Odd Minutes – 200 Meter row
70-75-85-95-100
Frontline
8min emom
5 strict pull ups
5 sots press 20# each
9 min amrap
3 reps ascending
3 ttb 3 dB clean and jerk 20#
12+20. Ripped the hands in round of 9 🙁
Cash out
Accumulate 5 min weighted plank 45#
8:30 – 1, then 30 s on 30 s off
5×5 front squats from ground at 70% max clean 90#
ok but how hot was it!?
Frontline
8min emom
5 strict pull ups
5 sots press 20# each
9 min amrap
3 reps ascending
3 ttb 3 dB clean and jerk 20#
12+20. Ripped the hands in round of 9 🙁
Cash out
Accumulate 5 min weighted plank 45#
8:30 – 1, then 30 s on 30 s off
5×5 front squats from ground at 70% max clean 90#
ok but how hot was it!?
not bad. only 90 with 65% humidity.
Max 1RM Thruster: 85-95-105-115-125-135-140(f)-140 (PR!)
WOD: 75-75-85-85-105 all unbroken
Rows were much easier than I thought they were going to be. Getting better at rowing!
50 abmat sit ups
CHECK OUT THOSE THRUSTERS.
Max 1RM Thruster: 85-95-105-115-125-135-140(f)-140 (PR!)
WOD: 75-75-85-85-105 all unbroken
Rows were much easier than I thought they were going to be. Getting better at rowing!
50 abmat sit ups
CHECK OUT THOSE THRUSTERS.
160 PR
75-115
Thruster: 93#
EMOM: 53-58-63-63-68
Rowing ✔️
Thruster 225 (95-145-175-205-215-225)
Emom – 115-125-135-145-155 – would have been spicier at 145 straight across.
Thruster: 225
Emom: up to 160
Thruster: 225
Emom: up to 160
1RM Snatch 103#
WOD
55-60-65-70-75
Rx
1RM Snatch 103#
WOD
55-60-65-70-75
Rx
I wish.
Thruster to 103#
1RM Thruster: 205# PR
WOD:
105-115-125-135-145
1RM Thruster: 205# PR
WOD:
105-115-125-135-145
1 RM: 205#s
WOD: 115-125-130-135-140
1 RM: 205#s
WOD: 115-125-130-135-140
Max thruster 35# x 3
WOD: 15-20-25-30-35
Rowed 200-150-150-150-150
Woot! 🙂
Max thruster 35# x 3
WOD: 15-20-25-30-35
Rowed 200-150-150-150-150
Woot! 🙂
Thruster 1RM: 240
Mwtcon: 120 130 140 150 160
Thruster 1RM: 240
Mwtcon: 120 130 140 150 160
Thruster 1RM: 150#
Metcon: 75,80,85,90,90
Thruster 1RM: 150#
Metcon: 75,80,85,90,90
thruster 1rm
205,225,235,245,255
metcon: 135,145,155,165,180
Max thruster 85# x3
Wod : 55-75
1RM thruster 195lbs
Metcon used 115, 125, 135, 145, 155
1RM thruster 195lbs
Metcon used 115, 125, 135, 145, 155
Thruster 1RM @ 205
115 – 130
Thruster 1RM @ 205
115 – 130
Thruster 1RM @ 125
Metcon: 65 – 75
Thruster 1 rep max from the rack Lina: 53,63,73, 83,88… Fail @88
Then,
On the minute for 10 minutes:
5 thrusters from the floor Lina: 3 sets of 55 pounds and 2 sets of 60 pounds.
200m row
Thruster 1 rep max from the rack Lina: 53,63,73, 83,88… Fail @88
Then,
On the minute for 10 minutes:
5 thrusters from the floor Lina: 3 sets of 55 pounds and 2 sets of 60 pounds.
200m row