2015-03-18

WEDNESDAY WORKOUT

Here's our guess for the next Open WOD... The nasty sprint is coming so look out!

But first...

POWER:
Quickly work up to a tough set of 2 reps on a Thruster...

The barbell MUST be cleaned from the ground to set up for the Thruster...

Just 10 minutes to work up to this MODERATELY heavy set of 2 so try to use 3-4 sets at most...

WORKOUT:
Complete as many reps as possible of the following in just 6 minutes:
40 Calories on the Rower
30 Burpee Box Jumps (20"/24")(Full extension on the box at the top)
20 Barbell Thrusters (63#/95#)

How many of you can get back to the Rower for a few calories in round 2??

Lay it all out there for this one as see how you do!

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

7 comments:

CrossFit Hydro said...

Skills:
HS Walking & Hip work

Power:
Haven't squat clean and jerked for a while bc of the knee... Felt good so...
135,185,205,225,245,255,265...

3x5 Speed DLs...
185,275,315

Class wod:
40 Calories on the Rower
30 Burpee Box Jumps (24")
20 Barbell Thrusters (95#)
* 6 Min amrap...

108 reps (18 cals on round 2)

JVB

John Dunn said...

155# Thursters
83 reps

John Dunn said...

155# Thursters
83 reps

Lisa Dempsey said...

75#
64 reps (30 cal, 20 BBJ, 14 thrusters)

Susannah Dunn said...

103 thruster, 72 reps (15 jumps, 15 steps) Not sure if this one was more mental or physical. But it was AWFUL.

Megan said...

110#
73 reps

Rachel said...

98# thruster
got through 27 burpee box jumps