2015-01-29

THURSDAY WORKOUT

Little Main Site WOD Action...

POWER:
Perform the following sequence for MAX LOAD:
1 Rack Thruster + 1 Push Jerk + 1 Split Jerk (Non-Dominate Leg)

6-8 total sets... You must be successful on all 3 lifts to count the weight...

20-25 minutes for this one

WORKOUT:
"Med Ball Madness"
30 Med Ball Slams (25-30#/35-50#)
30 Wall Ball Shots (14#/20#)
20 Med Ball Slams (25-30#/35-50#)
20 Wall Ball Shots (14#/20#)
10 Med Ball Slams (25-30#/35-50#)
10 Wall Ball Shots (14#/20#)

(7 minute cutoff)

As always workouts this simple never are so one more thing... Only UNBROKEN SETS WILL COUNT...

Any hesitation on Med Ball Slams or dropping/pausing on Wall Ball will mean you have to start that set back over again...

Scale reps to 20/15/10 if you need to, but push yourself on this one...

Just straight work on this one!

POST YOUR BEST WEIGHT AND TOTAL TIME FOR THE WORKOUT TO COMMENTS

10 comments:

CrossFit Hydro said...

Wasn't sure how hard this one would be so gave it a whirl after on ramp finished tonight...

30/20/10... All unbroken
50# Slam Ball
20# Wall Ball
4:49

JVB

Darren said...

135#
(155# for thruster and push jerk, missed the split)
6:10 @ 40#/20# (20, 15, 10 reps)

Emilie Goldsberry said...

115# for complex
5:53 Rx 25# ball for slams :)

Lisa Dempsey said...

81.5# complex
6:39 30# slam/14# then 10# wall ball
(Rx rep scheme). Total gasser.

Jordan said...

210#
5:06 50#

John Dunn said...

165# (Thurster PR)
5:25 35# Med Ball rx reps

Anonymous said...

125 bar complex
6:49 35# Med Ball rx reps
dave

Susannah Dunn said...

123# (thruster PR)

6:45 (RX) 35# slam ball

Megan said...

120#
5:47 35# slam ball

Brianne Kemp said...

123# complex
6:01 (25# slam ball) 20-15-10

NO CRYING!!! ;-)