(A) Thruster 1RM & Front Squat 1RM
25min - Build to a 1RM for the "Thruster" THEN "Front Squat" manage your time to get both done within 25min.
**Part (A) needs to be done in 30min, & (B) ready by 35min. Let's be organized Team.
(B) 40-20-10 Reps of
Wall Balls 9/6kg & 10ft
Pull Ups
+
80-40-20 Reps of
Double Unders
2min Recovery
2 Rounds
Run 400m every 3min **If your unable to perform 40-20-10 within 15min, then omit the 400s
A) Bench Press
ReplyDelete47 kg
B) 12:38
Wall Balls 6kg
Ropes
Row Pull Ups
2 min recovery
500m row
2:26.7
Woooooo!!!!! Feel Alive this Morning....
Wish I was there..... WOD from Crossfit Rookwood today.
ReplyDeleteFevers and coughs for time.......
This bloody chipper has lasted a week.. Enough already!
Taking some time to regroup, CFPeeps.
see you soon. :O)
A) thruster only today got a new pb 95kg
ReplyDeleteB) 14:11 rx.
But wod drunk and ran after only 50 seconds instead of 120. So did the 400m in like 2:23 .
Good wod, kicked some butt that's for sure.
And laughed at me for asking the question about the run, tut tut hahaha!
DeleteA) 50kg thruster
ReplyDelete75kg front squat
B) only got to finish off round 2 in 15 mins, run was 1:53. Rxd
On the plus side, we won at hockey :-)
(A) Thruster - 60kg (called this one at 60 so I could move onto the FS)
ReplyDeleteFS - 85kg (stuffed this one up - really disappointed with myself for this)
(B) Rxd
Wod - 14:36
Total - 18:42
Went into the wod all Negative Nats so wasn't my finest hour...
A) Thruster - 47.5kg, never done a 1rm so something to work from.
ReplyDeleteFront squat - 72.5kg (increase of 2.5)
B) WOD - 13.42, total 17.40.
Scaled the double unders to 2min practice for first round,
1 min for second and 40 seconds for third. Really frustrated with double unders at the moment, they always let me down. Wall balls & pull ups all RX.
A) 70 kg thruster 96kg front squat
ReplyDeleteB) 14:06 cant do DU's
2min run
A) FS 126!
ReplyDeleteB) Did some crazy variation that Mitch was doing, since I can't go overhead at the moment. With wall balls without the throw and sit up to get up + box jump (SUGUBJ). Only got to 16 SUGUBJs in the second round. Run took 1:40
Oh man. This one showed me how much I've lost in three weeks off with minimal food intake. Boooo!
ReplyDeleteA) 45kg thruster (new PB, sole redeeming feature of the night)
50kg squat.
Cartoon version of 52.5kg squat. Maybe I'll use collars next time 😂
B) sad sad sad wod.
Got up to about 5 wall balls when time cut off.
Did around half the DUs
Generally a kind of slow motion wod.
It is what it is. The frustration of recovering, looking forward to getting back to where I was..
😊
A) thruster 45k FS 64k up by 2
ReplyDeleteB) 14.10 wod start run at 14.10 finnish 16.
A1) Thruster 1RM - 83kg
ReplyDeleteProgression: 50, 63, 73, 78, 83, 86kg*
A2) Front Squat 1RM - 105kg - 2kg off max.
Progression: 90, 100, 105*, 105kg
* = miss
A) Thruster 55kg
ReplyDeleteB) 15:34 rx ... so didn't get to the runs. Man.