Friday 180406
Master Qualifier Event 1 2016
21-15-9 reps for time of:
-Row for Calories or A Bike
-Thrusters 95/65 MRX/55+ 75/55
Compare to April 23, 2016.
OR
For Time:
-400m Run
-21 Thrusters 95/65 RX+ 115/75 MRX/55+ 75/55
-200m Run
-15 Thrusters
-100m Run
-9 Thrusters
Post WOD of choice and time to responses.
Photo Credit: Chrissy Harrison
Thrusters
3@165#
2@185#
2@205#
2@225#
1@235#
1@255#
1@275#
WOD w/ Row
4:17
Warm-up:
mile run slow-medium-fast-slow
Wod:
21-15-9
Cal row
Kettle bell thrusters #35’s
5:12
50 Thrusters for time with the bar:
1:36
Thrusters: 115/125/135/155/165/175/185 failed
WOD RX: 400/200/100 running / 21-15-9 Thrusters
Time: 6:31
A slow first day back after a while.
subbed DB hang clean and push press for thrusters
strength with 35# DB’s 3×7
WOD with assault bike and 25# DB hang clean and push press
10:06
Thrusters up to 195
RX with runs
7:34
Thrusters
3@165
2@165
2@185
2@185
1@195
1@215
1@235
WOD w/ row
5:09
Strength: Shoulder Press
3@135
2@155
1@175
1@180 (PR by 5#; 175# since 8/19/2017)
0@185
21-15-9
Bike
Shoulder Press w/95#
7:55
30 GHD’s w/30# WB
30 Push-ups
WOD as Rx’d w/ Row
5:33
Thrusters
3@135, 3@165, 2@185, 2@205, 1@225, 1@245 (10# pr)
WOD as rx’d with row
5:01
Nice race, Diddy!
Thrusters up to 115# x 4
WOD with 75#
6:31
Love the picture of inverted training with such amazing support. Come get some at CFJ!
–
Thruster = 3@75lbs – 3@95lbs – 2@115lbs – 2@125lbs – 1@135lbs – 1@145lbs – Fail at 155
–
WOD 21-15-9 Assault Bike Cals & Thrusters 75lbs
MRX = 8:23 Rx
Thrusters
3@135, 3@165, 2@185, 1@205, 1@216 (f)
—
Wod:
21-15-9
Cal row
Kettle bell thrusters #35’s
5:01
(good idea JW)
Great race and awesome pr Dave!!
Thrusters un to 175#
Row/Thruster WOD
7:47
Thrusters up to 95#
Run/thruster Wod rx’d- 7:35
Thruster
85-95-105-115-125-135-140 (PR)
Wod 21-15-9 row/Thrusters
6:54
Thruster
135-185-205-255-276
Wod RX
3:47
Good work 4:30
Strength thrusters e2mom
3@95#
3@125#
2@155#
2@165#
1@175#
1@185#
1@195# (squat clean)
WOD w/runs and 95#
7:47
Tabata abs
50 ghd sit-ups
1min high plank
1 min hand stand
Strength Thrusters:
3@135, 3@145, 2@155, 2@165, 1@175, 1@195, 1@205
—
Wod RX
5:17
——
Ab circle
Thrusters
1@185
Wod rx (run)
4:44
Thruster up to 145
WOD (rowing)
6:56
Thrusters
3@105
3@115
2@125
2@135
2@145 (did an extra one)
1@155
1@165 (15# PR)
WOD Rx (rowing)
5:15
Tabata abs
Thrusters (Squat cleaned into all sets)
3@155#
3@185#
2@205#
2@225#
1@235#
Failed@240#
WOD
As Rx’d with row
Time: 4:35
Thrusters
3@105
3@115
2@125
2@135
1@150
1@160(f)
1@160
WOD rx’d
6:38