10/16/2014

thruster 2.2.2 x4

115,125,135,155

EMOM 12 minutes
1 25 squats + 10 jump lunges
2 10 sit ups + 8 chin ups
3 40s toe top plank

strict press / Fran

set 1 RM strict press:  155#

Fran: 6:36

lunchtime WOD!

7 minute ladder (1,1,2,2,3,3,4,4,...):
135# thrusters
pull ups (kipping tight core)

got thru round of six plus 2 thrusters.  first five rds unbroken,  6 thrusters done 3/3.


pt 2
meters rowed in 4 minutes
push ups in 4 minutes
meters rowed in 4 minutes

1012m
57 push ups
905m

Daniel

50 pull ups
run 400m
21 95# thrusters
run 800m
21 95# thrusters
run 400m
50 pull ups

Rx: 19:55

Burpees and Thrusters

Do 100 burpees for time. Along the way, do 5 thrusters, on the minute, every minute. Start at 75# and add 5# (total) every round. Can you finish? Post burpees/round.

thruster weight / # of burpees:
75 / 18
80 / 8
85 / 6
90 / 3
95 / 4
100 / 3
I quit!

Took a 5 minute rest, then re-started with same scheme, but used 75# for every round of thrusters:
75 / 16
75 / 5
75 - 1 rep / 0 burpees
then went to burpees only to finish 100:
16
11
10

This WOD sucked.

thrusters, burpees, and burpees pull ups

5 rounds one minute each exercise:

135# thrusters 5,4,3,2,1 (one minute to complete # of reps...remainging time is rest)
AMRAP burpees
AMRAP burpee pull ups

burpees 20,13,14,15,14=76

burpee pull ups 7,5,6,6,6=30

Thrusters 3-3-3-3-3-3-3

‎155
165
170
175 (got 2 plus a front squat)
165
170 (got 2 plus 3/4 of no. 3)
165

Good WOD!

‎2 minutes of work to get 30 total reps.  First minute minute do only 24" box jumps, second minute do only pull ups (first five each set must be strict).  Continue, without rest, until you can't get 30 reps.

My score was...box jumps/strict-kip:
25/5-0, 24/5-1, 22/5-3, 20/5-5, 19/5-6, 17/5-8, 13/5-8

Upon failure, rest one minute, then work 2 minutes to get 20 total reps.  First minute do only 95# thrusters, secon dminute, do only burpees.
95# thrusters/burpees:
6/13f

Legs were jello during thrusters...broke them down into 3 sets of 2, then didn't have enough in the tank to get the burpees done.

Thrusters and Burpees

For 5 minutes do:

Do AMRAP 135# thrusters. Along the way, do 5 burpees on the minute every minute.
Rest 2 minutes.
Repeat with 95# thrusters.

Reps @ 135#: 5,4,2,1,2

Reps @ 95#: 8,3,4,4,5

Time seemed to go faster each round...not much of a chance to recover....had a Franish feel to it!

Fran

Great way to start off 2012....Rx 6:12

Cashed out with death by 45# plate carry...10 rounds+

bear complex

75
85
95
115
135

No penalties!

Fran

@ Depot with Kent, Nathan, and Zach.

5:23 Rx.

Previous PR = 5:27.

burpees and thrusters

Warm up 459m row in 1:30

5 rounds...
5 burpees on the minute, AMRAP thrusters.
Rest 2minutes, repeat.
We rotated weights the second time through.
First round 95# thrusters and bar facing burpees 11,5,5,6,3
Second round..10 @ 95#, 9 @ 65#, 7 @ 45#, 4@ 80#, 3 @ 95#

Heavy Fran

15,12,9 135# thrusters and 45# pull ups

started each set of thrusters at 135, then dropped 5# each time I rested. Started each set of pull ups at 45, then dropped to 25#, then no weight. Weights, reps, and time was:

15 - thrusters 9 @ 135, 4 @ 130, 2 @ 125; pull ups 3-45,8-25,4-no weight
12 - thrusters 6 @ 135, 6 @ 130: pull ups 3-45,3-25,6-no weight
9 - thrusters 6 @ 135, 3 @ 130; pull ups 2-25#, 7 no weight

time 18:34

felt pretty strong on thrusters, but very weak on pull ups. A little timid with my shoulder on weighted pull ups, plus I haven't been training them.

Thursters 1-1-1-1-1-1...

Not much of a warm up, other than stretching.

115
115
135
155
175 (PR)
180f
170
175
180f
135x2
135x3

Sat AM double duty

Met Tim and Jared at Depot for 6AM WOD.

WOD 1 was tabata. double unders. Score is lowest total on any round, but I decided to go for max total reps. My scores

we're 32, 14,21,25,25,20,16,23.

WOD 2 was October Painstorm. Load a barbell with weight and accumulate as many points as possible using the following scale....deadlift 1, squat clean 3, ground to overhead 4, thruster 5, snatch 10.

I used 130# and wasn't able to snatch so I loaded up on gto. Ended up with 46 so, 9 squat cleans, 48 gto, 3 thrusters for a total of 300 points.

Jackie Rxd 9:56

1000m row
50 45# thrusters
30 pull ups

row 3:55
thrusters broken into several sets...should've stretched more pre-WOD.  I wasn't able to get rack position to hold the bar on my shoulders, so the fronts of my shoulders got very tired.

pull ups 12,12,3,3.

Fran(ish)

wore 20# vest and did 15-12-9:

105# thrusters
pull ups

time 6:21

Games WOD 11.6 pre-trial

planning on doing 11.5 tomorrow, so I decided to give 11.6 a try.  thought I'd go a little heavier on the thrusters (115# vs. 100#).  Otherwise, I did the WOD as Rx, which was

AMRAP 7 minutes of:
3...6...9...12...15...
115# thrusters
chest touch bar pull ups

I only counted pull ups if my chest HIT the bar, close didn't count.  Fortunately, I only had one not count...the very first one.

got 59 reps (12 thrusters and 11 pull ups)

Not sure how much difference the 15# is going to make, but I hope I can get at least a few more reps...maybe through the round of 15? that would be 90 reps!

Masters WOD#2

Got this from CF Masters...
every minute for 10 minutes, do 3 pull ups, 6 push ups, and 9 squats. For whatever time is left in the minute do as many thrusters as possible. Score = weight used X total thrusters. You can not change weight once you start.

I went with 65# and got 12,6,8,6,6,6,3,5,2,4 = 58x65 = 3770

Jared and I did max height box jumps (stack of bumper plates) and I got 40 3/4". First time doing that!