WOD
15-12-9
Thrusters (135/95)
Chest to Bar Pull Ups
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BARBELL CLUB
Overhead Squat
1×10
Romanian Deadlift
3×10
Weighted Pull Ups
3×10
ENDURANCE
Run, Row or Bike
3x400m w/100m jog between sets
3x200m w/100m walk between sets
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Scott is currently running a 5K, 10K, Half Marathon and Marathon in successive days! Best of luck Scott!
15-12-9
Thrusters (135/95)
Chest to Bar Pull Ups
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41 Comments
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7:54 rx
Thruster sets:
6,5,4 – 5,4,3 – 4,3,2
11:58
70#, KPU
15:50 mod wod
15/12/9 95# mummy squat, sets of 4s and 3s
5/4/3 backwards sled pull +95# (195#)
Jan – 47732
Go Scott!
5:11 rx. thrusters were 15, 8-4, 9. c2bs were 7-4-4, 5-4-2-1, 3-3-1-1-1.
Unreal – great work dude!
all i can say is wow
9:09, 55#, red band PUs (7,6,5) , first time doing 55#. Great barbell club Mel! Thanks, and have a great race Scott!
Some days you own the WOD, some days the WOD owns you. At the 20:00 cap, I’d finished 15-12-6 thrusters at 95# and 5-4 sled pushes at 50#. Also, the bulk of the thrusters were singles OR a front squat, pause, push press. U-G-L-Y. But done.
Great work today Megan!
Way to keep cranking them out!
GREAT fight today!
yes. done. and we can all drink to that! nice work, meegs.
11:44 Rx. In Megan’s parlance, I felt owned. Thruster sets (7/5/3), (4/5/3), (3/3/3). CTB sets (7/5, 5/4/3, 5/1/1/1/1)
Go Scott!
9:33 115# thrusters 8/7– 6/4/2– 5/4
12:37 85#/ c2ba. Ouch!
14:13. Pwned as well. 95#. Thrusters 6/4/3/2 then ugly. Similar on C2B. At least 2 fails on both. Grr
8:56rx thrusters 10/5, 7/5, 5/4 I tried for 2 sets per round for ctb. Last round was 3 sets.
Barbell- ohs 10 @ 95#, 7 @105
Romanian DL 3×10 125# (first time doing those, loved them)
Weighted pull up 5 rep 9#, 4 rep 18#, 3 rep 20lb. Did combo of pull and chin up
Wow! Nice job!!
8:37 rx – 11/4,8/4,6/3 and a whole bunch of singles.
9:16 45#, double red ctb.
5:20 rx
TH: 15… 5/7… 5/4
CTB: 8/7… 8/4… 9
5:26rx
You were so fast! Nice work!
Flying
6:50 RX
Thrusters – 15 / 7,5 / 5,2,2
Pull-ups – 8,7 / 5,4,3 / 3,3,3
9:37 70#, kpu Finally doing kpus again and they weren’t pretty!
Endurance: 3×400 then 3×200 with 100 m slow recovery row in between each effort. 11:01 – 400s 1:55-2:00 pace, 200s 1:50-1:55 pace
10:40 65#, KPU
Pull-ups mostly singles and took forever. Broke thrusters into 3 sets.
I think Michelle was done before I even got to the set of 12. So fast!
13:32 40# and kipping blue band pull ups.
8:40 65# kpu/c2b attempts
11:50 @ 125#
Thrusters – 6/5/4, 5/4/3, 3/4/2
CTB – 15, 12, 5/2/2
Thrusters killed me… too much time between sets
5:38 Rx
Thrusters 15/6,4,2/9
CTB sets or 3s through out.
First class with coach Bill, great job!
14:26 – KPUs – Struggled with the thrusters.
10:57 rx – yucky
9:32 Rx with the Dream Team of Dustin & Mel.
8:37 Rx
10:03 95# FS instead of thrusters – all C2B until I ripped on the last 3 of the 9.
10:05 at 115#, fourth day this week (PR, lol) and am toast, had no juice.
8:06 — 85#, RR for c2b
Ultimate Warrior!
23:21Rx
5:08 85#
9:48 95# KPUs