Take 15 minutes to find your 1-rep max thruster
then….
For time:
Run 800m
40 shoulder-to-overhead (135lb/95lb)
40 back squats (135lb/95lb)
Run 800m
Core Development:
30 GHD situps
30 GHD hip extensions
Gonna be a real hoot.
Take 15 minutes to find your 1-rep max thruster
then….
For time:
Run 800m
40 shoulder-to-overhead (135lb/95lb)
40 back squats (135lb/95lb)
Run 800m
Core Development:
30 GHD situps
30 GHD hip extensions
Gonna be a real hoot.
Took this week off after doing Duck Hunting WOD's last week chasing cripples and walking boats into places that only a mud motor or air boat should go. Should be a blast.
Kwitcher bitchin'
We had week three of Cluster Wendler cycle yesterday followed by none other than "Fran" so GFY.
Max Thruster - 185#
WOD - 24:10
Whew. That sucked.
Last edited by Fish; 12-22-2011 at 07:45 AM.
Would you rather I start whining about my shoulder again?
Only if I can bitch about my bursitious, hemoroids, and shoulder too.
"My resume is the trail of destruction behind me. " Bucky Katt
Yall some sicko's talkin in tounge. Be careful what you tryin to do is all I got. Merry Christmas.
Gettin old is for pussies! AND MY NEW TRUE people say like Capt. Tom >>>>>>>>>/
"Wow, often imitated but never duplicated. No one can do it like the master. My hat is off to you DRDUCK!"
Monday, December the 26th at CFI
For Time:
Row 1,000 m
25 Burpees
50 Knees to Elbows
75 Double Unders
100 Push Ups
Run 1,000 m
Do any of you guys at other gyms see WODs like this?
Today take 20 minutes for Back Squats - 4 sets of 9 reps at 70% of your 1 rep max.
For time - 2 Rounds
21 Overhead Squats (95#)
12 Thrusters (95#)
85 Double Unders.
Sheeit.
225, 185, 185, 185
15:44
You did 21 overheads with 225#?
Good work my man.
Looking at his post, I think the 225,185,185,185 was what he used for the back squats simply because that was the only part of the WOD with 4 rounds.
NO. I did 225 for my first set of back squats. The it dawned on me that this was going to be a marathon and heroics would just be dumber'n fuck - so I backed off to 185.
The overhead squats were as prescribed with 95lbs - which is a gracious fucking plenty at 2 sets of 21. And you can trust me on that.
Today - Feb 1st 2012 at CFI
Double Under Challenge
500 DUs - 15 Minutes Time Cap
Then for Time
50 Pull Ups
Run One Mile
50 Toe to Bars
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