Detox

27
Dec

Detox

Classes at 6am, 12pm, 1pm, 6pm.

Thrusters x5
Build up to moderate weight (60-70%)

AMRAP in 20min
5 Power Clean (95/65#)
10 Thrusters (95/65#)
15 Bar Hops (over and back is one)

Compare to Dec.27/17

Mike

16 Responses

  1. Cheryl

    Thrusters x5
    Build up to moderate weight (60-70%)
    # 20 – 25 – 30 – 35

    DETOX – AMRAP in 20min
    5 Power Clean (95/65#) #25
    10 Thrusters (95/65#). #25
    15 Bar Hops (over and back is one)

    = 7 rounds + 6 thrusters

    Nice work 6AM-ers. Thank you Kevin!

  2. Gabriel

    Thrusters x5
    Build up to moderate weight (60-70%)
    65-75-95-105

    Detox as RX’d
    AMRAP in 20min
    5 Power Clean (95#)
    10 Thrusters (95#)
    15 Bar Hops (over and back is one)

    8 rounds + 2 Thrusters – PR of over 1 Round from December 29, 2014
    Thank Kevin!

  3. WOD Rx:
    8 + 2 PC

    Still having to do everything slow and controlled, so took it β€œeasy” (still hard), so it’s a far cry from my PR but had fun in the 1pm class 😊

    Dec/17 – 12 + 3 PC
    Dec/15 – 10 + 8 thrusters
    Dec/14 – 6 + 9 thrusters

  4. Janet

    Thrusters x5
    Build up to moderate weight (60-70%)
    Built up to 70#

    AMRAP in 20min
    5 Power Clean (55#)
    10 Thrusters (55#)
    15 Bar Hops (over and back is one)
    6 rounds and 14 bar hops

    No PR but could not breathe through my nose and had to take a lot of breaks. next year i will PR and RX

    7 rounds and 3 cleans (2017)
    6 rounds even (2016)

  5. John Gunn

    Thrusters x5
    45 – 65 – 65 – 65

    Kept it light because of a lovely finger injury.

    Detox
    Amrap 20 min
    5 DB power cleans (20#’s)
    10 DB thrusters
    15 bar hops

    8 rounds + 1 thruster

  6. Francis Landry

    Thrusters x5
    95-105-115-125

    WOD scaled
    AMRAP in 20min
    5 Power Clean (85#)
    10 Thrusters (85#)
    15 Bar Hops (2 count)

    score 8 rounds+ 1 clean
    No PR did 8+7 thrusters last year

  7. Aubrey

    Thrusters x5
    55-65-75-85

    WOD scaled
    AMRAP in 20min
    5 Power Clean (65#)
    10 Thrusters (65#)
    15 Bar Hops (2 count)

    score 8 rounds+ 5 cleans PR! as last year was 7 and 7.
    Thanks Amanda

  8. Heidi

    WOD: 20 Min AMRAP
    5 Power Cleans @ 55#
    10 Thrusters @ 55#
    15 Bar Hops (over & back = 1)
    8 Rounds + 5 PC + 10 Thrusters + 7 Bar Hops

    Not as awful as I remembered & a PR to boot πŸ™‚ I paced it and took time to breath, which really saved me. Shane’s advice to slow down the thrusters, pause at the top for a breath was a big help. Bar hops were the worst…..so much cardio!

    Compare to:
    2017 @ 55# = 6 Rounds + 5 PC + 10 Thrusters
    2016 @ 55# = 7 Rounds + 8 Bar Hops
    2013 @ 65# = 7 Rounds + 2 PC

  9. Bobbie-Jo Killam

    Thrusters x5
    Build up to moderate weight (60-70%)
    # 35 – 45 – 55 – 65

    DETOX – AMRAP in 20min
    5 Power Clean #35
    10 Thrusters #35
    15 Bar Hops (scaled to step overs)

    = 9 rounds + 3 cleans

    Next year up the weight and try hopping

  10. Craig Hatto

    Thrusters x5
    95-125-135-155

    WOD scaled
    AMRAP in 20min
    5 Power Clean (75#)
    10 Thrusters (75#)
    15 Bar Hops (2 count)

    score 7 rounds+ 5 cleans

  11. Thrusters x5
    Build up to moderate weight (60-70%)
    Built up to 70#
    45-65-75-85# (it’s been awhile since doing thrusters)

    AMRAP in 20min
    5 Power Clean (55#)
    10 Thrusters (55#)
    15 Bar Hops (over and back is one)

    During round 3 my right knee started to bother me
    Rounds 4+ switched to step overs
    Rounds 4+ switched thrusters to strict shoulder presses

    10 Rounds + 5 strict presses > Plan to do better next year, less peanut butter balls maybe

    Compare to 2016
    Thrusters x5
    65-75-80-85-90#

    1 round and 2 thrusters at 75# and had to drop it to 65#

    Score: 6 rounds 5 pc

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