For max reps:
60 Seconds of Thrusters 95/65# Rx+115/75# MRX 75/55#
Rest 15 Seconds
60 Seconds of Pull-ups Rx+ C2B MRX Ring rows or banded
Rest 15 Seconds
50 Seconds of Thrusters
Rest 15 Seconds
50 Seconds of Pull-ups
Rest 15 Seconds
40 Seconds of Thrusters
Rest 15 Seconds
40 Seconds of Pull-ups
Rest 15 Seconds
30 Seconds of Thrusters
Rest 15 Seconds
30 Seconds of Pull-ups
*Athletes choice on which movement (thrusters or pull-ups) to start with*
Thrusters:
3 x 3 @ 125
4 x 3 @ 145
WOD Rx’d (thrusters/pull-ups)
21/13
10/11
8/8
7/8
Total: 46/40
Strength
1 round @ 65#
6 rounds @ 85#
WOD MRX pull-ups / thrusters
21/18
14/14
9/9
9/8
Pull-ups – 53
Thrusters – 49
What a great workout! Thanks CFJ I’ve missed y’all so much! ♥️
Sorry Pete didn’t mean to put my workout in your comments section! First day back I guess
Strength-
7 sets of 3 @135,135,135,155,155,165,165
Wod Rx- thruster/pull-up
60 sec- 21 unbroken/30 (21 unbroken)
50 sec- 15 unbroken/17 (15 unbroken)
40 sec- 10 (9 unbroken)/12 (9 unbroken)
30 sec- 6 (5 unbroken)/10 (5/5)
52 thrusters
69 pull ups
121 total reps
Thrusters
3@135,135,155,155,165,185
2@205
Wod RX
Pull ups:
30,22,20,15=87
Thrusters:
20,17,15,13=65
Total: 152
Thrusters up to 115 for last 4 sets
25 13 10 10 = 58 thrusters
18 12 14 11 = 55 pull ups
Strength-
3 @135,165, 185, 205, and 225
1@255
Wod Rx- thruster/pull-up
77 thrusters
70 pull ups
147 total reps
Thrusters 7 sets of 3 (75-90%)
65/70/75/75/75/75/75
WOD Mrx
20/16
12/12
9/8
9/8
Total 50/44
Strength 7 sets of 3
1 @ 65#
6 @ 75#
Wod w/ 65#
Pull-ups 48
Thrusters 33
Total 81
Strength: Thrusters sets of 3
95-115-125-145-145-125-125
WOD: PU’s/ 75# Thrusters
83 pull-ups
49 Thrusters
Total: 132
Strength & Conditioning
E2MOM
-3 Thrusters (75#)
-7 bar facing burps
WOD MRx
-45 thrusters
-60 PLU’s
Great to be back!!! Enjoy that pie Jamiers!!!!
Thruster sets up to 115#
–
Thrusters: 18/15/13/11 = 57 reps
Pull-ups: 32/20/20/15 = 87 reps
Total: 144 reps
Feels SO good to be back!!!! 🙂
Strength
Up to 175,
Practiced front racking vs holding
Wod rx
Thruster/pull-up
23-23
18-18
15-15
15-12
Thrusters 71
Pull-up 68
Total 139
Strength: Thrusters sets of 3
95-135-155-175-185-195-205 (failed 3rd thruster)
51 thrusters
54 pull-ups
Strength
Wrist isn’t quite ready for a barbell just yet so substituted dumbbell thrusters
7 sets of 3 @ 75# DB’s
WOD
DB Thrusters (45# DB’s)/Pull-ups
22/30
15/20
13/15
10/13
Totals=60/78
Score=138
From Wednesday…..(at home)
Strength DL E3MOM 4 sets of 5
225-255-255-275
WOD Rx+ @185#
200m run
5 DL
10 BBPU
400m run
10 DL
20 BBPU
600m run
15 DL
30 BBPU
800m run
20 DL
40 BBPU
18:23
Tabata abs
Coming for you tomorrow morning CFJ
WOD Rx
Thrusters/PU
21/23
13/19
10/14
3/11- thought i was done and Chris yelled “you still have 30 second intervals!”- oops, wishful thinking I guess. Only got three thrusters in.
105 reps
Strength
Thrusters 7 sets of 3
75-105-115-120-125-135-140
WOD w 75# and C2B plu
15 thrusters/9 plu
12/6
5/6
6/4
Thrusters 7×3
95,105,115,125,135,145,155
WOD rxd
40 thrusters
40 pull-ups
Thrusters:
95,95,115,115,125,125,125
WOD
Thrusters: 15-10-7-7
Pull ups: 13-9-7-7
Total: 75
Goodbye 6 weeks of limited workouts & excessive calories. Good to be back!!!
Strength – worked up to 100#
Wod RX – all 10s, getting back in the swing of things. Glad to be back 🙂
Strength
1. 3@145#
2.-7. 3@175#
WOD 75#, lipping pull-ups
Thrusters: 17+8+8+5=38
Pull-ups: 13+8+8+8=37
WOD, RX
Thrusters: 16+11+6+8 = 41
Pull ups: 24+10+11+10 =55