Warm-up Drills
I. Speed Rope x 2:00
II. AMRAP in 5:00 of
5 x Burpees
5 x Inchworms-2-Plank (2ct)
5 x Sumo Deadlift High-Pull (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility
Impact/Focus: Thruster Ladder
Against an 8:00 Running Clock work through as many sets of 2 x Thrusters, increasing weight for each attempt as follows:
65-95-105-115-135-155-175-195-210lbs
Post sets/reps/loads to comments.
“Sherlock”
4 Rounds for time
20 x Overhead Walking Lunges (45/25lbs)
15-12-9-6 reps each
Toes-2-Bar/K2E’s
Burpee Box Jumps (24/20’’)
Push-ups
Then…
30 x Thrusters (65/45lbs)
Post scores to comments.
Thrusters 2RM Rapid Build
65-75-95-105-115-135-155-175
Sherlock
Four Rounds for time of 12:46
20 x Overhead Walking Lunges @ 45#
15-12-9-6 reps each of
TTB
Burpee Box Jumps @ 24″
Push-ups
Then…
30 x Thrusters @ 65#
How to finish up the WOD with the heavy 65# thrusters! I bet Khan’s mask would fit you perfectly:-)
Thrusters 2RM Rapid Build
65-75-75-95-95-95-105
Sherlock
20 x Overhead Walking Lunges @ 45#
15-12-9-6 reps each of
Leg Lifts
Burpee Box Jumps @ 24″
Push-ups
Then…
30 x Thrusters @ 65#
TIME 15:30
Thrusters 2RM Rapid Build
65-95-115-135-155-165
Sherlock
20 x Overhead Walking Lunges @ 45#
15-12-9-6 reps each of
Leg Lifts
Burpee Box Jumps @ 24″
Push-ups
Then…
30 x Thrusters @ 65#
TIME 14:35
Thrusters: 2RM – 125# & a PR!
On the other hand:
Sherlock: 17:02 (25#, K2E,24″, 45#)
Thank God Thruster
WeekMonth is over!!Thruster 2RM: 95#
Sherlock: 16:32
25# OH walking lunges
20″ box
45#Thrusters
Thrusters – #105×2, New PR – Clean – 115 trying to get new PR thruster 🙂
15:09 – Overhead Lunges – 35, Thrusters – 65
Stop overachieving 5am!! 🙂
Late Entry…
“Thrusters 2RM Rapid Build”
65 – 85 – 95 – 105 – 115 (115 x2 = new PR!)
“Sherlock”
17:31 (Rx)
“Thrusters 2RM Rapid Build”
65-75-95-105-115-135-155-175-195
Need to address mobility.
~Chase