When you have to pick a different movement or lower weight for a WOD, it MAY change the intended effect of the workout compared to it’s Rx format. That’s doesn’t mean it’s a bad thing, sometimes it’s simply what’s needed.
However, picking the right option for yourself NEVER removes the potential for intensity in a workout.
You know, INTENSITY, that thing that yields RESULTS along with good mechanics and consistency with those mechanics?
Now repeat after me, scaling DOESN’T remove INTENSITY from my workout.
Just wanted to make that clear.
Thrusters x3
50-60-65-70-75%
10 Thrusters (135/95#)
200m Run
20 Thrusters (96/65#)
400m Run
30 Thrusters (65/95#)
800m Run
Group WU
Thrusters x3
50-60-65-70-75%
80-95-105-115-120
10 Thrusters (115#) unbroken
200m Run
20 Thrusters (95#) 13 7
400m Run
30 Thrusters (65#) 20 10
800m Run
14:19
Nice job Shawn!
MOB + Group WU
Thrusters x3
50-60-65-70-75%
65#-85#-95#-105#-115#
10 Thrusters (135/95#) – 95#
200m Run
20 Thrusters (96/65#) – 65#
400m Run
30 Thrusters (65/95#) – 45#
800m Run
TIME: 16:17
Great work this morning Mark!!
WOD Rx
13:09
Nice work Jo, fast!!
Thrusters x3
65-75-85-95#
10 Thrusters (95#) unbroken
200m Run
20 Thrusters (65#) 10 10
400m Run
30 Thrusters (45#) 10 10 10(rested on my shoulder for a few seconds after 7)
800m Run
17:22
Thanks for coaching, Kevin
Thrusters x3
50-60-65-70-75%
10 Thrusters (135/95#)
200m Run
20 Thrusters (96/65#)
400m Run
30 Thrusters (65/95#)
800m Run
13:00 RX
30 thrusters + 800m…… wow that was crappy but great !
WOD Rx’d
10:38 (unbroken)
Thrusters x 3 to 155#
WOD as Rx’d
13:12
Might as well call this Goat 2.0
Hard to believe the thrusters weren’t the hardest thing.
Thanks Coach Steph!
Mob
Group mob&WU
Thrusters x3
40-45-50-55-60
WOD 20min cap
10 Thrusters(60#)
200m Run
20 Thrusters(45#)
400m Run
30 Thrusters(40#)
800m Run
Time: 19.18
Warmup
Thrusters up to 95lbs (felt good)
WOD rx’d
12:29
This might have been the worse 800m run of life. This WOD gassed me. Great job nooners. Thanks for the class, Steph.
Group WU
Thrusters x3
85-95-115-135-145
WOD
10 Thrusters (115#)
200m Run
20 Thrusters (95#)
400m Run
30 Thrusters (65#)
800m Run
16:54
the runs slowed me down, thrusters felt good. not bad for my 2nd week back…slowly getting better.
great to see new faces at the 5PM class.
Congrats on your first class Michele and nice to meet you Beth!
mob wux1
group mob wu
truster
45×3 65×3 75×3 85×3 95×3
10 thruster 85#
200 m run ( 250 m row)
20 thruster 65#
400 m run (500 m row)
30 thruster 55#
800 m run (1000 m row)
time 13:22
Thrusters X 3
65-75-85-90-95
Wod:
10 thrusters (95#)
200m run
20 thrusters (65#)
400m run
30 thrusters (45#)
800m run
Time: 15:29 Rx
Mobility
Group warm up
Thrusters x3
55-60-65-70-75
10 Thrusters (75#) unbroken
200m Run
20 Thrusters (60#) 14 6
400m Run
30 Thrusters (45#) 22 8
800m Run
15:09
MOB Group WU
Thrusters x3
50-60-65-70-75%
55-60-65-70-75#
10 Thrusters (135/95#)*scaled to 75#
200m Run
20 Thrusters (96/65#)
400m Run
30 Thrusters (65/45#)*did 20 at 55# then 10 at 45#
800m Run
Time: 20:32? Thanks Amanda for catching the time I was over.
I cannot recall ever doing any part of a wod ‘rx’ so when I decided on 75/65/55 for a scheme I didn’t realize I was clearly being crazy on the last round and 45# was the Rx. Was 20 reps in when Steph caught me.
Like to think I would have finished in time cap had I paid attention, ha.
Great class Steph, thanks!
Thrusters x 3
50-60-65-70-75
10 Thrusters @ 75#
200 m run
20 Thrusters @ 55#
400 m run
30 Thrusters @ 35#
800 m run
Last run was brutal. Could have gandked more weight on 2nd & 3rd round of thrusters, but 75 felt good for 1st.
MOB + 10 Pull Ups
Group Mob + WU with 14# Wall Balls
Thrusters X3
55-60-65-70-75#
WOD @75, 65, 55#
Time = 15:47
CO: Couch Stretch + 10 “Can’t Dance” Burpess
Mobility
Group warm up
Thrusters x3
55-65-70-75-85
10 Thrusters (75#) unbroken
200m Run
20 Thrusters (60#) 8 12
400m Run
30 Thrusters (55#) 6*5
800m Run
15:30
Before the class did 50 no show burpees. First set i have had to do. Some things you learn th hard way lol.
Back was finnicky tonight no thrusters for me. Did goblet squats instead
10 goblet squats at 30#
250m row
20 goblet squats at 25#
500m row
30 goblet squats at 20#
1000m row
Time: 14:57
10 Thrusters (55#)
250m Row
20 Thrusters (45#)
500m Row
30 Thrusters (35#)
1000m Row
WOD with squat cleans, shoulder wouldn’t let me go over 55# for thrusters
used 85#, 65#, and 45# for the sets
Time: 19:26