For time:
21 Thrusters 95/65# MRX 75/55#
3 Rope climbs
15 Thrusters
2 Rope climbs
9 Thrusters
1 Rope climb
For time:
21 Thrusters 95/65# MRX 75/55#
3 Rope climbs
15 Thrusters
2 Rope climbs
9 Thrusters
1 Rope climb
Activator completed
Did a few legless 10’
–
Wod
95# unbroken
10’ rope only
7:44
Min 1: 5 thrusters @95#
Min 2: 10’ seated legless up and down
Min 3: 15 sec L sit
Rest
Min 5: 4 thrusters @115#
Min 6: same
Min 7: same
Rest
Min 9: 3 thrusters @135#
Min 10: same
Min 11: same
Rest
Min 13: 2 thrusters @155#
Min 14: same
Min 15: same
Rest
Min 17: 1 thruster @185
Min 18: same
Min 19: same
Wod Rx’d
4:24
*thrusters unbroken
Activator: thrusters 55-65-75-85-95
WOD: Rx 6:44
Activator Completed – Need some work on L sits
Wod RX: 4:01
Activator w/
Thrusters 95-165-185-215-235
10’ seated legless up and down
L Sit practice
Wod RX’d w/Legless Rope Climbs
3:32
Unbroken thrusters
Wowza!
Activator
Thrusters: 35-55-55-55-55
10’ seated legless back to seated
L-Sits
1) 1 min.
2) 45 sec
3) 30 sec
4) 35 sec
5) 30 sec
WOD 55# (90)
3:44
3:32
Unbroken thrusters
Quick workout b/n classes
21-15-9
Ski Cals
Thrusters w/ 25lb db’s
9:30
Great work on those L-sit holds today, Rachel B!
Min 1: 5 Thrusters@65#
Min 2: 1-10’ Legless Rope climb from seated position back to seated position
Min 3: Knee Raise on parallettes for max hold=30 seconds
Min 4: Rest
Min 5: 4 Thrusters@95#
Min 6: 1-10’ Legless Rope climb from seated position back to seated position
Min 7: Knee Raise on parallettes for max hold=30 seconds
Min 8: Rest
Min 9: 3 Thrusters@95#
Min 10: 1-10’ Legless Rope climb from seated position back to seated position
Min 11: Knee Raise on parallettes for max hold=30 seconds
Min 12: Rest
Min 13: 2 Thrusters@95#
Min 14: 1-10’ Legless Rope climb from seated position back to seated position
Min 15: Knee Raise on parallettes for max hold=30 seconds
Min 16: Rest
Min 17: 1 Thruster@95#
Min 18: 1-10’ Legless Rope climb from seated position back to seated position
Min 19: Knee Raise on parallettes for max hold=30 seconds
WOD
As Rx’d
Thrusters unbroken
Time: 4:36
Activator completed
Up to 115# on Thruster
One reg legless with seated descent
Two seated legless with reg descent
All 10 Ft’
WOD Rx
4:27
Activator modified
Thrusters up to 205
Wod RX
3:54
tire flips before class
activator – completed
wod mrx – 6:49
fun class today….other than being abandoned by our coach mid way through class. I was like a lost puppy after that. j/k 🙂
Activator
10’ rope climbs 2 from seater with seated descent/2 from standing with standing descent
1 15’ rope climb
Wod RX
Thrusters 15/6, 10/5, 9 (worried about rope)
6:15
Some super speedy times today!! Wow!!
Thrusters up to 205
Wod RX
6:45
Rx: 7:09
Thrusters were 21- 8/7, 5/4
Activator completed as written
—
Wod. MRx.
6:03
Thrusters
55-65-75-85-95
WOD MRx
6:18
Thrusters 21/8,7/9
12 ft rope climbs – didn’t quite get to the tape on a few reps.
WOD rx
6:51
Thrusters unbroken… rope climbs incredibly slow. Holy heart rate
WOD RX:
4:59 with fat rope
Activator:
5 thrusters @ 95#
4 thrusters @ 115#
3 thrusters @ 125#
2 thrusters @ 135#
1 thrusters @ 145#
WOD
Heavily modified, should have focused on one or the other.
21-10-9 thrusters @ 75#
3-1-0 rope climbs
Hot, hot… hot
Min 1: 5 Thrusters@95#
Min 2: 1-10’ Legless Rope climb from seated position back to seated position
Min 3: L sit on parallettes for max hold=30 seconds
Min 4: Rest
Min 5: 4 Thrusters@115#
Min 6: 1-10’ Legless Rope climb from seated position back to seated position
Min 7: L sit on parallettes 15 sec and Knee Raise on parallettes for max hold= 15 seconds
Min 8: Rest
Min 9: 3 Thrusters@135#
Min 10: 1-10’ Legless Rope climb from seated position back to seated position
Min 11: L sit for 15 sec and Knee Raise on parallettes for max hold=15 seconds
Min 12: Rest
Min 13: 2 Thrusters@155#
Min 14: 1-10’ Legless Rope climb from seated position back to seated position
Min 15: L sit for 15 sec and Knee Raise on parallettes for max hold=15 seconds
Min 16: Rest
Min 17: 1 Thruster@175 (did clean, didn’t try thruster, scared)
Min 18: 1-10’ Legless Rope climb from seated position back to seated position
Min 19: L sit for 15 sec, Knee Raise on parallettes for max hold=15 seconds
WOD
As Rx’d
Time: 5:31
WOD, 10’ legless rope climb
Killed it
Min 1: 5 thrusters @95#
Min 2: 10’ seated legless up and down
Min 3: 15 sec L sit
Rest
Min 5: 4 thrusters @115#
Min 6: 15’ seated legless up and down
Min 7: same approx
Rest
Min 9: 3 thrusters @135#
Min 10: same
Min 11: same
Rest
Min 13: 2 thrusters @155#
Min 14: same
Min 15: same
Rest
Min 17: 1 thruster @175
Min 18: same
Min 19: same
WOD RX 5:59
Thrusters 21 ub, 8+4+3, 9 ub
WOD:
95# thruster on short bar
12’ rope climbs
9:24
Activator up to 175#
21 unbroken
10/5
9 unbroken
Activator completed @ 95# all Thrusters.
—
WOD RX
4:46
WOD w 12’ rope climbs: 7:35
Wod
75#
15′ RC
8:38
Activator
Kept thruster @65#
Practiced legless on 10’ rope up and down (didn’t reach to touch)
L-sit: 1:00; :35; the rest all :40
WOD w/65# and 10’ legless rope climbs with no reach to touch, held at top and worked on getting feet on the rope on the way down (1:1)
6:33
Thrusters unbroken
Happy birthday Jimmy!
Heavily modified – wrist
Activator
25# DBs (5-4) – 30# DBs (3-2-1)
Ring rows 5-4-3-2-1
GHD’s – 15 each round (to parallel)
Wod w/20# DB’s and Ring rows (21-15-9)
6:47
Happy birthday Jimmy!!!