Still having to do everything slow and controlled, so took it βeasyβ (still hard), so itβs a far cry from my PR but had fun in the 1pm class π
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)
Marcel
WOD @ 85# & stepping over bar.
7 rounds + 8 reps
Heather Skeard
Please cancel my 6pm
Mario Richard
WOD as Rxβd
9 rounds + 4 PC
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#βs)
10 DB thrusters
15 bar hops
8 rounds + 1 thruster
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
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
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 π 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
Bobbie-Jo Killam
Thrusters x5
Build up to moderate weight (60-70%)
# 35 β 45 β 55 β 65
DETOX β 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
Blake
Thrusters x 5 to 145
Detox @ 75#
9 rounds + 5 Thrusters
Matt H
Detox @65#
9 rounds even
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)
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
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!
Thrusters x5
Build up to moderate weight (60-70%)
65-75-95-105
Detox as RXβd
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!
WOD Rx:
8 + 2 PC
Still having to do everything slow and controlled, so took it βeasyβ (still hard), so itβs a far cry from my PR but had fun in the 1pm class π
Dec/17 – 12 + 3 PC
Dec/15 β 10 + 8 thrusters
Dec/14 β 6 + 9 thrusters
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)
WOD @ 85# & stepping over bar.
7 rounds + 8 reps
Please cancel my 6pm
WOD as Rxβd
9 rounds + 4 PC
Thrusters x5
45 – 65 – 65 – 65
Kept it light because of a lovely finger injury.
Detox
Amrap 20 min
5 DB power cleans (20#βs)
10 DB thrusters
15 bar hops
8 rounds + 1 thruster
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
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
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 π 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
Thrusters x5
Build up to moderate weight (60-70%)
# 35 β 45 β 55 β 65
DETOX β 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
Thrusters x 5 to 145
Detox @ 75#
9 rounds + 5 Thrusters
Detox @65#
9 rounds even
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
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