Strength/Skill Work Thrusters: Complete 5 sets of max rep thrusters at your Fran weight (70% of 5RM not to exceed 95/65lbs) Do not rest the bar in the front rack position for more than a 5 count and obviously you may not set the bar down. Post weight and total reps to comments. Rest 2-3 minutes b/w sets.
Partner WOD
With only one person working at a time complete 4 rounds of the following:
50 Box jumps
40 Wall ball shots
30 Burpees
20 Pull-ups
For time.
Ha! I just did a 72lb. clean and carry of one of my kids across the parking lot at recess! Tomorrow I want to see how many I can clean for a distance of 50 feet in a five minute time period!
Thanks, Shanna and Corey!!
Cool looking WOD.
Name Team Time Total thruster reps/thruster weight
Steven 28:38 71/75lbs
Phil L. 28:38 75/75lbs
Terumi 26:08 35/55lbs
Kimberly 30:20 39/55lbs
KK 23:00 85/75lbs
Katie 23:00 50/65lbs
Shanna 18:24 Push Jerk 1x137lbs 17#PR!I WILL suffer through these thrusters tomorrow!:)
Chris S. 18:24 Push Jerk
Brutal workout, I’m really feelin’ this one! Karl, you’re a machine, the thrusters were like a WOD in themselves, so I feel like I did two workouts today. I’ve never worked out so hard in my life and I love it!
Wow! Now that’s a killer WOD!
I am humbled and quaking in my boots looking at today’s WOD. THose of you who did this WOD deserve a purple heart. Maybe your heart IS purple after this WOD.
rest day…and i think i lost count of protein intake sometime earlier today at 200…but i feel pretty damn good.
Hey Ms.Landfried,
are you working those burpees down there? We’ve missed you here in Asheville. When are you going to come and visit so you can babysit us.
Talk to ya later,
Karel Koon
That WOD was brutal! I told McKenzie that the WOD should be called “WOD gone Bad!” My daughter said “It sounds more like “Shanna gone Mad”". The thrusters skill alone was a WOD. I have also decided that partner WOD’s are worst than regular WOD’s. The pressure to push yourself so as not to let your team mate down is intense. Thanks Katie for putting up with me and my pathetic pull-ups.