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LIV NAILED A HUGE POWER CLEAN P.R. YESTERDAY!
WOD
FIND YOUR 1 REP MAX THRUSTER IN 6 MINUTES
THEN COMPLETE FOR TIME:
15-12-9
THRUSTERS 135/95 LBS
BOX JUMPS 30/24″
CA$H OUT: 3 X 10 WEIGHTED SITUPS & WEIGHTED BACK EXTENSIONS
*POST LOADS & TIMES TO COMMENTS
**ON-RAMP SESSION #7 TONIGHT @ 630PM
FOOD FASCISM & THE 80/20RULE BY CHRIS KRESSERShare on Facebook
Congrats Liv! I am handcuffed to a computer
saaaaavvvvvvvvve meeee!!!!!
Bwahahaha! I almost peed from laughing so hard! Thanks, Andy, and Sara for the hilarious inner monologue “I’m gonna RIP this shit off the floor!” Ah, it hurts to laugh…
0600 AM WOD
Good times! Thank you Dee.
Pre-WOD: 175 lbs max for thruster x 1
WOD: 5:44 using 95 lbs bar and step up on box.
Post WOD: 30 situps with 25 lbs plate and “Grace” practice
with Surfer Dave and Mad Banker Dave.
God Bless America and Go Team Miller!
Matt Daddy
Slow morning for Faby this AM
COMPETITOR LIFT: OVERHEAD SQUAT 2RM 185 LBS, 2X2 @ 165
CTO WOD: 7:24RX
FUN TIMES WITH THE 6AM CREW!
165# Thruster ORM. 11:08 Rx for the WOD. That one was rough. I needed a good ass kicking, and I got it.
70# Thruster. Thanks Coach K for the push! I tried 4 times to get that sucker up and had given up until you encouraged me to give it another shot! Not pretty but got it overhead!
7:18 50# thruster and green box for box jumps!
Got to meet another Mountaineer fan this AM……..nice meeting you Christian!
Cash out: 25# weighted sit ups, 15# BE
10:07rx, wow shoulders an legs were still crazy sore from Cindy, so thrusters were ridiculous, box jumps were fine
Did a Bike 41/2 m, Run 2 1/4m, Swim?? pier and back beach, Run 1 1/4m, Bike 4 1/2m…in that order today at Sea Shore. Took about 1hr 45minutes total. Then came into open gym to do my OHS. Body was smoked from the morning! Got 145lbs for 2RM on OHS. ONly 5, 4, 5. On strict pull-ups. Need to work on those. No met con since I did the endurance thing this morning.
REALLY GILLY……that’s all you got?
Right, Carol?!? I got exhausted just reading it. That is why she is a BA….MF!!! Figured if I separate the word abbreviations they have a bigger impact!!! Lol.
Exactly Judy!
185 thruster
10:00 flat for the WOD. first 15 @ 135 all else 115
115# 1RM on thruster. Failed at 120#. Did an alternate version of today’s WOD due to ripping my hands in 3 places on Monday from Cindy. Had not ripped that bad since February at Team Grit. I also miss read the reps so I end up doing more.
21-15-9
Front Squats @ 95#
Box Jumps 24″
Time: 7:35
$ Out done with 25# DB
First time doing 24″ BJs in a WOD since 31 Heroes and the MAGG. Which I happen to have ate them at both events. Left shin still sports a big bump! So my biggest accomplishment today was fighting the box fear and getting back on it consistently. Success! (fist pump)
Matt #165 Max/105# thrusters/30″
Me 53# Max/33# Thrusters/20″
Time 10:50 Matt/ 7:02 Me
83# Thrusters
53# 7:16
78# 1 Rep Max Thruster (pr!)
WOD: 53# / 24” box jumps: 19:02
loved it!
wait..19:02? that doesn’t seem right..hmm. not sure if that’s right..eh..
Thrusters 1RM: 135 # (PR)
WOD: 11:46 – Started with 115 #, then dropped to 95 # on last 2 rounds.
Great coaching Jeremy.
20# PR on todays WOD. 85# thruster. Did the Wod with 58# in 8:45 but did the 24″ box jump since I knew Coach Sean would expect it!!
I am pretty wrecked from the previous two days –
First time going for an actual 1RM for Thrusters, last month we did a 4×2 thrusters and I worked up to a 2RM of 150# thruster.
Thrusters: 145/155/165#
I say this every time, but I’m pretty confident in my self that I can get 170-175#. I could have done better on the WOD
Oops, forgot my time – Pretty sure I got my butt wooped on this one. 12:00. Stayed through it and pushed to the end. Marched across the gym with the barbell.
Ended up doing squat cleans into thrusters, it helped with the last set up 9.
I think I wasted a lot of time on the box jumps. had a hard time convincing myself to jump to the 30′ after the last shin injury.
Driving 600 miles to Roanoke and back after Cindy was NOT good on my body! LOL!
Pain in right shoulder so sub front squat for thrusters.
FS 1RM – 103#, 113# Fail
6:59…73# FS/24” BJ
Big time roll out session with my girl Judy G after cash out!