Warm-up: Kettlebell
WOD:
Part 1:
5 Thruster +1s (1 thruster + 1push-press = 1 rep)
120M run
rest 1min X 7
*This should take about 60s, scale your load/reps and run to match that time domain
REST 5 MIN AFTER ROUND 7
Part 2:
60s AMRAP Burpee Box jumps
1min rest
X 7
Thruster/Push Press – 95 lbs – 50s, 57s, 58s, 59s, 65s, DNF, 55s (3 reps + run)
Burpees/box jump – 10, 10, 10, 9, 9, 9, 8 = 65
Part 1
@55 lbs 48(100m run), 51 (thought pretty hard about barfing after this round), 54, 59, 63, 63, 59
Part 2
9,9,9,9,9,10,10
Thrusters/Runs @ 55# – 52-57-59-58-56-56-56
Burpee box jumps – 11-11-9-9-9-10-11
Thrusters…
110-105-46-49-49-50-47…obviously scaled at the 3 round…
Burpee box jumps…
7-6-6-5-6-6-6
Did the CF total today. Almost exactly one month since last time.
Bench 290 / Press 165 / Squat 345 / DeadLift 405
Thrusters@ 75#/Run
54-53-50-47-48-49-49
Rest 5 min
Part 2
Burpee Box Jumps
10-10-7-8-9-10-10
I was seeing stars in round 3 and had to pause for an extended pity party.
This was a fun WOD.
@55. 55-56-54-52-55-50-48. Took me 5 rounds to get warmed up I guess.??
All rounds of burbee box jumps were 11 reps.
53-52-53-54-53-54-69 @75#, 120m row
11-11-11-10-8-7 @12″ box