Team WOD

2 person teams complete:

3000M Row & 100 Thrusters (75lbs.)
On the minute, each minute, rotate.

Dusty and I finished in 13:53.  We finished the thrusters and had 1500M+ to row.  95lbs. thrusters with 300 KB swings next time!

120410 – Partner WOD

10 Rounds, alternating, of:

500M Row
7 Thrusters (115lbs.)

Time = 25:26

First WOD in over two weeks.  Partnered with Sampson.  Felt good.

10730 – Push Press & MetCon

Push Press up to 185lbs.

400M Run / 25 Pull-ups / 25 OHS (45#) / 400M Run / 25 Thrusters (45#) / 25 Sit-ups / 400M run / 25 KB Swings (53#) / 25 Push-ups

Time = 13:59

Push-ups destroyed me.

090908 – Thrusters & MetCon

1RM Thruster – up to 190lbs.  (PR)

MetCon 1 – 4 Rounds of:  50 Double-Unders / 400M Run

Time = 12:20

MetCon 2 – 3 Rounds of:  20 Burpees / 400M Run/ 2 min rest

Time = 9:34

090528 – Thrusters

1 RM Thruster = 175lbs. Felt good.

@ the new Box

TitanFit WO

20-15-10-5 of:

Burpees
Thrusters (95lbs)

Time = 9:10

My quads were really killing me.

Another MetCon

TitanFit WO

50 Squats
40 Sit-ups
30 Pull-ups
20 Thrusters (95lbs)
10 Knees to Elbows
20 KB Swings (53lbs)
30 Push-ups
40 Sit-ups
50 Squats

Time = 12:31

As always, the push-ups destroyed me. I’ve got to start working in some push-up supplementation exercises. Soon!

Jackie-esque

TitanFit WO

5 Rounds of:

500m Row
20 Thrusters (45lbs.)
20 Sit-ups

Time = 19:25

I don’t care how “light” Thrusters are. They suck!

MetCon

TitanFit WO

5 Rounds of:

10 Burpees
10 Thrusters (65lbs.)

And then complete 50 Double-Unders.

Time = 8:08

Might as well name the one “Anti-Herb #2″

High Capacity

TitanFit WO

Push Jerk (Rack)

190lbs. (PR)

135lbs. Thrusters x5x5x5x10

6 Rounds of:

5 Ring Dips
10 Double-Unders
15 Sit-ups
20 Squats

Time = 6:33

Sneaky

TitanFit WO

5 Rounds of:

125m Row
10 – Cleans (95lbs.)
10 – Pull-ups
10 – Thrusters (95lbs.)

Time = 11:14

This didn’t seem too bad when written on the whiteboard. But it snuck up on all of us. My thrusters were terrible. That is not a good thing with the cert less than 2 weeks away!

This one Hurt

TitanFit WO

3 rounds of
800 M run
21 – 1.5 pood Kettlebell swings
21 – 95 pound Thrusters
21 – Pull-ups

Time = 35:26

The Thrusters killed me. I’m not sure that I’ll be able to walk tomorrow after running, swings, and those damn thrusters. My second and third runs were very slow since my legs were zapped.

Ouch

TitanFit WO

As Many Rounds As Possible in 20 Minutes of:

15- 95 lbs. Thrusters
400M run

5 Rounds with 36 seconds left.

I struggled with this from the start.

Nearly my least favorite exercise

TitanFit WO

1RM Thruster = 185 lbs.

Rather disappointing as I can push press 175 lbs. Thinking further, however, I’m moving the bar alot further and the timing of the hip movement can make or break the thruster.

!

TitanFit WO

Row 500M/Run 400M

15 – 95 lbs SDHP

Row 500M/Run 400M

15 – 95 lbs Thrusters

Row 500M/Run 400M

15- 95 lbs SDHP

Row 500M/Run 400M

15 – 95 lbs Thrusters

Time = 13:29

I just didn’t have it in me today. The runs, beginning with the second, were VERY slow.