Heavy Thrusters & a Speedy WOD

Monday 3.08.15

Zac grinding away on the Concept 2.

Zac grinding away on the Concept 2.

A: thrusters 5 x 5 @ 65-70%

B: 10 mins to est. heavy triple deadlift – TnG

buy in: 50 double-unders – then;
4 rounds of:
10 wall balls @ 9/6kg
10 sit ups
10 OH KB Swings @ 24/16kg
cash out: 10 burpees

Post loads and times to comments.

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  • Kathleen says:

    A: 40, 40, 40, 40, 42 (70%) definitely more in the tank
    B: 85kg
    C: 6:12 rx
    Great way to start the day! Thanks Becca

  • Lex says:

    A. 27.5, 30, 32.5, 32.5, 32.5
    B. 85kg
    C: Was not speedy enough this morning, made it to the burpees at 8:00. Did go Rx though which is new.

  • Ivan L says:

    A. Worked with Mike which prevented me being as soft as I might otherwise have been (but I still used my 50kg set as one of the working sets). 50, 55, 60 x 3.
    B. Again, with Mike and Tim W I couldn’t wimp out. 120, 130, 140kg.
    C. 6:33 RX. Had been keeping pace with Kathleen until the bit when she looked up at the end of 3 rds and said “We’ve got another one don’t we?”. Damn, I’d forgotten about that. So, with spirit broken I had a breather before the last set of wall balls. The highlight of this for me was managing 50 DU unbroken.
    After a couple of days off sick at the end of last week, I really enjoyed this. Left feeling refreshed.

  • tim says:

    A) 50kg**
    B) 140kg trying to keep up with Ivan and Mick
    C) 6:49* (singles)
    * My kind of workout: fast, sweaty and plenty of balls in the face
    ** BIG thanks to Becca, I struggle with the mobility to do thrusters properly but she gave me some great tips. Still not pretty but 5th set was probably the smoothest I’ve ever moved

  • Amanda C says:

    A. 30 kg
    B. 90 kg
    C. 2 rnds. I usually love this type of workout but everything felt heavy after being off sick for a couple of weeks.

  • KJ says:

    A: 35, 35, 45, 45, 50kg
    B: 3 x 100kg
    Worked with Bianca who exceeded her expectations by more than 20kgs! So good to see!
    C: 5.34 mins. Wow. My mind wanted me to move faster – but after 6 weeks off – my body is still in holiday mode. I have lost my Crossfit mojo a little….but seeing all of the 5pm crew tonight helped to get a large chunk of it back. Love our box.

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