NEWS
Monday – Indoor
Tuesday – Indoor
Wednesday – Outdoor
Thursday – Outdoor/Indoor
Friday – Indoor
Saturday – Outdoor
WOD
“Waving Through a Window”
5 Rounds
10 Thrusters
35 Double Unders
Rest 2 Minutes Between Rounds
3×5, across
Front Squat: 65-75% of 1RM
5 Rounds
10 Thrusters
12 Double Under Attempts
Rest 2 Minutes Between Rounds
3×5, across
Thruster: 115/75#
Front Squat: 55-65% of 1RM
5 Rounds
10 Thrusters
50 Single Unders
Rest 2 Minutes Between Rounds
3×5, across
Thruster: 95/65#
Front Squat: 55% of 1RM
WOD GUIDANCE & GOALS
Choose a weight for the thrusters that you can do 10 unbroken reps every round. At number 6 they should feel heavy! The jump rope should take :30-:45, scale appropriately. Target :60-:90 per interval. For the front squats, build to your percentage and hold that weight across. The goal is perfect form and no fails.
Post Intervals and Weight to Comments.
HOME WOD
5 Rounds
10 Jumping Squats
10 Push Ups
20 Jumping Jacks
1 Minute Rest Between Rounds
ENDURANCE
6 x 400m, :60 rest
4 x 600m, :90 rest
1:32-1:36 55# 25du
75# fs
1:09/1:10/1:19/1:36/1:53. MCx
115# for 3×5
1:01, 1:05, 1:07, 1:09, 1:08, 65#
3×5 100#
12 dubs
1:27 / 1:21 / 1:21 / 1:28 / 1:33 MAx
185#
Push press/DU :43/:57/1:07/1:07/1:17
3×5@ 115#
13:16 @95#, 185#FS
:59/:57/:53/:46/:37 65# and singles
3×5 95# (floor)
:57/ 1:03/ 1:11/ 1:14/ 1:10 MVx
85# front squat
55# and du/su mix (not a good day for du ….)
90# for front squats
115# 20DUs (struggled with DUs when out of breath)
1:39, 1:44, 2:15, 1:34, 1:45
1:05-:57-:56-1:00-1:01 (115)
Front Squat – 155-185-185
:57-1:14 75# 35DU
115#
1:05/1:06/1:00/1:08/1:09 MC 75#
3×5 95#
Accidentally did BS instead of FS
1:17/:13/:23/:35/:53 MAx
Single-single-double first few rds, only DU last 2 rd
115#
1:08/:20/:37/:38/:32 MCx
205#
MVx 1:03/1:02/:58/:57/:56
3×5 105#
1:21/1:23/1:31/1:18/1:20 @#55 with DU
3×5 75#
1:03/1:20/1:26/1:28/2:04 @ 85# S/D/S/D
3×5 @ 105# (from floor)
PR for barbell thruster….
MVx
1:12, :21, :27, :28, :21, :21
55#, 25 dubs
85# for 3×5
1:35, :20, :54, :42, :20 60# and DUs
front squats: 65# from the floor
whoops 50# thrusters
7 mile walk
55# thrusters/20 dubs
1:05/ :54 /: 57 /:1:09/1:07
95# front squats
Thrusters 65#
12 SUSUDUs/round
FS 3×5 across 85#
:43 / :46 / :45 / :45 / :46 @ 85# & SU
Front Squat 155#
1:24/:25/:32/:54/:57 @115#
50 SUs
Dubs not there today
:59/1:02/1:04/1:01/1:04 MCx
1:04/1:02/1:12/1:07/1:11
Dubs & 75# thrusters to bench (knee)
3×5 push presses (95#)
1:08-1:10; 12 att, 50#
70# FS
1:06 1:04 1:38 1:30 1:18 @ 55#
3×5 @ 85#
1:06/1:09/1:18/1:12/1:10 @ 95#
135#
:57/:55/:54/:55/:55 #60, 50 singles
#80 front squat
1:08/1:01/1:08/:57/1:02- 65#
115# FS
1:24/1:19/1:21/1:31/1:32 #85
1:17, :43, :46, :46, :47
50#
Dubs