091026 Monday “Brutal”

Shanna — Mon, 26 Oct 2009 09:30:13 +0000

Strength/Skill Work: Thruster

WOD

~600m run (1 block around building)

20 overhead squats (M-95lbs, W-65lbs)

35 double-unders (105 singles if unable to do DUs)

20 push-press (M-95lbs, W-65lbs)

35 push-ups

20 thrusters (M-95lbs, W-65lbs)

600m run

For time.

Use ~60% of today’s thruster OR your max overhead squat weight, whichever is your limiting factor. This work-out is meant to use the same weight for all lifts. The one exception will be for those that have yet to develop adequate shoulder flexibility for the overhead squat. If your OHS weight is substantially less than your thruster weight use a PVC for the OHS and the same bar for push-press and thrusters.

This WOD was last done on the 18th of August. It is meant to take between 12 and 15 minutes. If you hit that time range last time use the same weight. If you were faster than 12 minutes it is time to bump the weight up and if you were over 15 minutes scale better today! Lastly, please note that if running is not your strength (yet) that it is important to also scale back the run. For example, today’s run could be scaled to between 300 and 400m.

090818 Tuesday “Brutal”

Shanna — Tue, 18 Aug 2009 02:38:58 +0000

Strength/Skill Work Pistols: Work on improving the range of a proper one-legged squat.