101717

Back Squat 6 x 3 @ 85% – 6 sets @ 260#

Metcon

• 30 Thrusters (65#)
• 400M Run

Time = 2:35

062117

Getting Weird

• 21 Thrusters (95#)
• 21 KB Swings (53#)
• 400M Run
• 15 Thrusters
• 15 KB Swings
• 400M Run
• 9 Thrusters
• 9 KB Swings
• 400M Run

Time = 15:23

Shoulders are extremely sore after this metcon in addition to the past few days WOD’s.

061017

2000M Row

• Complete 1 – 65# Thruster @ 1:00
• Complete 2 – 65# Thrusters @ 2:00
• Complete 3 – 65# Thrusters @ 3:00
• And so on…

I made it to the thirteenth minute and had 4XX meters left to row.

051317

4 Rounds of:

• 5 – 135# Thrusters
• 20 Sit-ups
• 500M Row

Time = 16:11

022717

3 Rounds for Time of:

• 40 Calorie Row
• 10 Thrusters (75#)
• 20 Calorie Assault Bike
• 15 Toes to Bar

Time = 26:50

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