WOD 10AUG09
Posted by Admin on August 7th, 2009 filed in WOD
Saturday Endurance:
AMRAP in 20 Mins
20# Load (Ruck or Vest) and Boots
Run 400m (uphill or in sand)
Rest 2 Mins
WOD:
9 Thrusters (45#)
9 Pull Ups
15 Thrusters
15 Pull Ups
21 Thrusters
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups
Strength:
Back Squat
Using 50% of Your 3 Rep Max
3 x 5
Down As Far As You Can (ie below parallel)
Hold Down Posistion For A 3 Count
Explode Back Up
Inspiration: “People prefer to follow those who help them, not those who intimidate them.” -Wilkes
August 10th, 2009 at 09:15
Danner 527 (65# thrusters)
HBO 620 (65# thrusters)
Hollywood 832 (65# thrusters)
Muffin 1022 (65# thrusters)
Papa John’s 731 (Rx’d)
Thompson 744 (Rx’d)
XO 954 (Rx’d)
CO 1221 (Rx’d)
Natwick 1239 (Rx’d)
Tatum 1148 (jumping pullups)
Wilson 1350 (jumping pullups)
August 10th, 2009 at 11:05
In PJ’s defense, we decided to go to 65 after he did his WOD. Since he was the first to do it he didn’t have the choice to go to 65 and did 45 as prescribed. Once we saw how he ripped through 45 lb thrusters we decided to step it up. Thanks for being test subject today PJ. Next time it’s my turn.
August 10th, 2009 at 15:17
5:08 (Rx’d)
August 10th, 2009 at 20:13
Tomorrow after Sharp does the WOD with the 55# KBs, we’ll show him by using the 75 pounders.