Thursday 130905
As many rounds as possible in 8 minutes of:
12 Kettlbell swings (Men 55 lbs, Women 35 lbs)
12 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
Rest 4 minutes
As many rounds as possible in 8 minutes of:
3 Thrusters (75% of 1 rep max)
30 Double unders
Post rounds for each WOD to responses.
Make plans to join us this Saturday at 2pm for some Hooverball! We will be using the sand courts at the corner of 71st and Riverside. We hope to see you there!
Thrusters – 1@185(PR),1@195(PR),1@205(f)
WOD 3 Thrusters (145) & 30 Dubs – 8 rds + 1 Thruster.
Good job B, I couldn’t keep up.
WOD 12 KB Swings & 12 WBs – 6 rds + 6 WBs
Thrusters… F185
WOD 12 KB Swings & 12 WBs = 6 rds + 6 WBs
WOD 3 Thrusters @ 135 & 30 DUBS= 6 rds 3 Thrusters
Thruster
5@75
3@95
2@105
2@115
1@125
1@135(f)
1@135
WOD 2 as rx’d with 105#=8 rounds + 3 thrusters
WOD 1 with 45#KB and 16# wall ball=4 rounds
Thanks TS!! Great job 5 am!
WOD #2 = 8 + 2 DU w/ 95 lb Thrusters
WOD #1 = 4 + 4 WB (scaled up to 45# kb and 16 wb)…..I am so not a fan of wall balls!!!!
Awesome job today B!
Thrusters:
5-3-2-2-1-1-1 @ 55-65-75-85-95-105-115(f)-115 (PR!) 😀
WOD 1 as Rx’d = 3 rds + wall ball
WOD 2 w/65# thrusters = 3 rds + 14 D/U
Go Erin!! Looking great!
Thruster 205
Wod 1 w 155 thrusters 6 rounds 5 du
Wod 2 6 rounds 3 wb
5 rd 3 wd wod2?
Thrusters to 175
WOD 1 as rx’d = 5 rounds
WOD 2 w/ 135lbs thrusters = 5 rounds + 3 thrusters
37/5’7″/170
Thrusters (from the ground)
5 @ 135
3 @ 185
2 @ 205
2 @ 215
1 @ 225
1 @ 245
Failed x 2 @ 255
Thruster/DU WOD
185 lbs
DU’s unbroken
Rounds=9 + 2 Thrusters
KB/WB WOD
As Rx’d
Rounds=5 + 9 Kettlebell Swings
Thrusters
5@55
3@65
2@75
2@85
1@95
1@100
Failed @105
KB/WB
Completed 5 rounds 35#KB 12#WB (still struggling to get that 14# ball to the target)
Thrusters/DU
Completed 5 rounds of thrusters and five mins DU “practice”
Clean up to 105, failed on the jerk
Wod w 75 pound thrusters, 30 du
4 rounds, 10 du
Wod w wall balls 12 pound
4 rounds 10 WB
Wow, everyone is blowing me away with these numbers!!
Thruster up to 140# (pr)
Thruster WOD w/105#: 5 + 9 doubles
WB/KB WOD rx’d: 4 + 2 WB
Thruster up to 125# (pr)
Thruster WOD rx’d w/95#: 5 + 1 Thruster
WB/KB WOD rx’d: 4 + 12 KB
Wod 2 -7 rounds
Wod 1 – 5 + 2 kbs
Good programming this week.
Thrusters up to 177 lbs.
WOD 2 as RX’d = 7 rounds + 3 thrusters (135 lbs)
WOD 1 as RD’s = 4 rounds
Thruster up to 175 (PR)
Thruster WOD as RX w/135: 2.75 rds
WB/KB WOD as RX: 5 rds
Thrusters up to 185
Wod 1 – 8 rds + 2 swings
Wod 2 – @155 lbs – 6 rds
Thrusters (from the ground)
5 @ 95
3 @ 135
2 @ 155
2 @ 165
1 @ 175
1 @ 185
1 @ 195 (fail)
Working on mental toughness so I attempted to do all movements today unbroken:
Thruster/DU WOD
155# – Scaled up due to an upcoming competetion requiring me to do 155# thrusters (good timing)
Thrusters unbroken – slow, but still unbroken
DU’s broken because I suck at doubles
Rounds=5 + 1 Thruster
KB/WB WOD
As Rx’d
All movements unbroken (maybe a bit too much rest between movements)
Rounds=8
Thruster up to 195 (PR)
WOD 1 – WB/KB WOD as RX’d: 5 rds + 12 kbell swings
WOD 2 – Thruster WOD as RX’d w/145: 4 rds
Thrusters up to 205
wod2 w/ 135#
5rds + 1 thrust
wod1
5rds + 2 KBS
Thrusters (from ground)
5 x 95, 3 x 115, 2 x 135, 2 x 155, 1 x 165, 1 x 175 (f), 1 x 175 (PR)
WOD 1:
Thrusters @ 135 (these killed me for the rest of the WODs today)
20 DU per round (still working on them)
3 rounds + 3 Thrusters
WOD 2:
20 lb WB and 55 lb KB
3 rounds + 3 KB
Thrusters up to 115#
WOD 1: 5 rounds with 85# thrusters and 30 DU
WOD 2: 4 rounds with 30#KB and 10# WB
Thruster up to 195
WOD 1 – 6 rds + 12 wallball
WOD 2 – 4 rds
Warm up:
500 m row
3 rds of:
30 jumping jacks
20 walking lunges
10 V ups
500 m row
WOD 1
3 rds:
3 wall climbs
30 DUs
3 bear crawls
WOD 2
5 rds of 1 minute workout followed by 30 second rest:
Bench burpee with cross knee drive
WOD 3
Partner with med balls
3 rds:
One set of partners shuttle run tossing ball back & forth while other set of partners toss ball back and forth doing sit ups
Final WOD:
200 meter farmer carry with dumbbells
Awesome work out tonight, Linda!
Thruster up to 205# (PR), 215(f)
Thruster/DU WOD
155 lbs
DU’s unbroken
Rounds=9 + 4 Doubles
KB/WB WOD
As Rx’d
Rounds=5 + 9 Kettlebell Swings
Ashley, thanks! You boot campers are amazing!!! Thank you so much for the CF cards and article. I feel much more confident about the test now. That was really very nice of you to do that!!
Karin, so glad you joined us for boot camp! I see you did CF WODS at noon too. Super woman!!
I did the 6:30 PM CF class:
Thrusters up to 75#
WOD1-10# ball to wall target, 25# KB
4 rds + 12 KB and 6 WB’s
WOD2: w/55# thrusters:
3 rds and 1 thruster (had to do a double and a single jump ea time)
Wod2 = 4 rds @ 135#
Wod1 = 3.5 rds
After 4 years, thrusters remain my least favorite lift.
Diener, word!!
Max 185
WOD round 1: 5 1/2 rounds
Round 2: 6 rounds