Wednesday October 7

Heels
Grip
3 x 3 Front Squat
Max Handstand Push ups between sets

2 rounds of:

Thrusters at 135 lbs for 1 minute
Rest 1 minute
Ball Slams for 1 minute
Rest 1 minute
Row for Calories 1 minute
Rest 1 minute
Burpees for 1 minute

The Command Center is slowly being restored to full function.

10 comments:

ken c said...

this one is tough. be ready mentally to pick up the weight on the 2nd round of thrusters. if your weight is heavy enough i promise you won't want to.

Vanessa said...

Well, I did it. My first WOD with 95# thrusters. Every time I tried in the past I never made it past...ummm... 1. Ken, you are so right. After the burpees the very last thing I wanted to do was a heavy thruster.

Score: 156

and....
Front Squats
125# x 3 x 3 x 3

castillo74 said...

3x3x3 @ 225#

metcon 150..thanks alot Trevor

Chris L. said...

I love that people are finally making it to the 11:30 class!! Great work everyone!

Chris L. said...

I dont have everyones Front squats but here is what got posted on the board today.

Trevor - ?? - 159 rx'd
Vanessa - 125x3 - 156 rx'd
Castillo - 225x3 - 150 rx'd
Ann - ?? - 132
Stacy - ?? - 126
Kristen - 115x3 - 132
Alexis - ?? - 138
Chuck - 165x3 - 144
Carolyn - 155x3 - 161
Candice - 155x3 - 168
Ryan - 245x3 - 176

Joe said...

front squats- 185
as rx'd- 161

trying to keep up with ryan is tough work in the 6pm class. damn strong people and their fast times.

ChrisChev said...

That second round of thrusters at 135 is no bueno, neither were the last round of burpees...good job Buzz and Tyler at 165-170 range, the only others at 4.30..

159 count on my end

Jason Buzzard said...

Couldnt do thrusters due to shoulder hurting. Did front squats (155#) in lieu of. 172 total for met con, 205# for 3-3-3 FS.

ken c said...

very impressed with the work today. you guys really tore it up.

Candice said...

All I have to say about today's WOD, other than the fact that I can't get the annoying sound of 6 pm's "YAAAAAY BURPEE'S," outta my head, haha, is that Caroline is a thruster beast!! She killed it on the 95# thruster's and I cannot wait to see how she tears up Fran one of these days! Awesome job and again, Happy Birthday young one! ;)

3x3 FS-155# *PR
...168 reps/calories