15
May
Tuesday, May 16th
WOD
Thruster
3-2-1
“Frogger”
30-20-10 reps for time:
Thruster with two 35/25lb dumbbells or kettlebells
Row for Calories
Extra Credit:
3 attempts:
Max effort L-sit
WOD
Thruster
3-2-1
“Frogger”
30-20-10 reps for time:
Thruster with two 35/25lb dumbbells or kettlebells
Row for Calories
Extra Credit:
3 attempts:
Max effort L-sit
165-175 (pr)-195, 7:13 @ 25
I dream of Jeannie front squats:
245(3)-265(1)-215(5)
Metcon: 6:14
30-20-10 Russian KB swings 24kg + ass bike cals
Thruster: 155(3) / 165(2) / 175(f)
WOD: 7:54 rx’d
Still on west coast time, this morning was a struggle.
145-155-165 PR
Metcon 8:46 Rx
Left shoulder was the weak point
Thrusters: 165×3; 175×2; 190×1
Wod: 8:47 rx
strong yo!
thruster:
135×3, 135×3, 135×3
“Frogger”
5:37 Rx Kettlebell
Thruster: 65-75-95
“Frogger”
Finished round of 20 in 10min cap.
~12:00 Rx
Thrusters: 105,120,135
Frogger – 8:16 rx
(kb partition: 20,10,12,8,10)
Thrusters: 65,70,75
Frogger – 9:12 @10lb DBs. Deffff should’ve gone heavier
135/155/failed on 165
9:35 Rx
getting strong broseph!
95-105-115
Frogger
12:39
Thruster:
110×3 – 120×1(F) – 120F – 110×1 (for peace of mind)
[should have gone 110-115-120 but lacked good judgment this morn]
9:00 rx db
Thruster
195×3 – 205×2 – 215×1 (pr)
Frogger
6:00 rx, unbroken w dumbbell
— Chasing Mickey’s ghost, need more dumbbell work!
Woohoo! ????????
135-145-155-165
Frogger 7:56Rx
Strong showing this morning trying to catch Matt. Nice job Jeff
Strong time????????
Alternating EMOM x 12
Odd Minutes – 15 GHD Sit-Ups
Even Minutes – 7 Deficit Kipping HSPU 4″
Helen
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups
9:19 rx
Runs were slow
Psst… the mma pants are here. If you ordered one, come get your pair tonight!
5 Rounds:
15 Burpees
30 Deads w/ 24kg dbs
30 sit-ups
19:42
Minutes 0:00 – 5:00
Handstand Practice on wall
Minutes 5:00 – 10:00
A) 5 Pausing Ring Rows (3 second pause at the top of row)
B) 3 Strict Chest to bar
Minutes 10:00 – 15:00
A) 5 Strict Toes to bar
B) 10 Pausing Hip Extensions
(1 second pause at the top of each rep)
Helen with ROW
3 Rounds:
400 Meter Run (row 500 meter each RD)
21 Kettlebell Swings (53/35)
12 Pull-Ups
10:36
Ring row 5-5-5-5
C2B 3-3-3-3
T2B 5-5-5-5
Hip extensions 10-10-10-10
thruster: 73(3)-83(2)-93(1)
frogger: 10:19 with 20# dbs
Thruster 145
Wod 10:48 RX
Thrusters 113-118-123
9:47 RX
Thrusters
108(3)-113(2)-123(1)-128(1)
Froggers
10:07 rx
Thrusters -75-85-95
Frogged -6:57 rx w kettlebells – lungs still burning 🙂
Time of the day!
Thrusters – 185(3) 195(2) 215-F
???? 6:14 of pain rx
Thrustin: 155(3)-175(2)-195(1). Def more in the tank.
Froggé: 8:46rx
first time doing front rack thrusters in years. 57 across. shoulder very stiff today.
30-20-10 sotts press 22#, cal row – 8:48
Thrusters: 125(3)-145(2)-165(1). Pr by default, I’ve never tried for a 1 rep max thruster but probably could’ve gone a little heavier
Frogger: 13:56 Rx
Thrusters: 115(3)-125(2)- 135(1)- 145(1)
Frogger: 14:35 Rx
Thruster 145(3)-165(2)-185(1pr)
5×3 thrusters from the ground at 135
Deadlift 160×20-10-10-10
extra credit max l-sits
37-21-21
Kickboxing/kettlebell fusion class
145-155-175
5:53rx
Frogger 12:14rx