I was so excited to see this workout posted and looking forward to it! Right up until Chef said 3-2-1 go. Thrusters: got 95×3 (using the big boy bar), but form was ugly at that weight. WOD: 7:33! 63# bar, red+purple bands Major improvement over last time, when I was -18 at cut-off, with...
Deadlifts: 65% – 153 x5 75% – 173 x5 85% 203 x6 Good Mornings: (used the men’s bar) 65 x 5 75 x5 75 x 5 x 3 WOD: 12:23, used 33# bar and blue +purple bands Dessert: 30 4count GHDs
Shoulder Press: 63# x 7 WOD: 84 @ 63# was able to finish each set unbroken, with 30+ seconds for rest. Felt good on these. L-Hangs: 10 rx’d Not great on L-hangs!
58 for me — completed set of 9s, got 12 thrusters and 10 pull-ups (2 shy of completing) Thrusters – used 63# (women’s bar), Pull-ups used blue+purple Glad it was only 7 minutes. My favorite part was the group run at the end!
Erg: 1:53.0 (~33 s/m) Bouncing Back Squats: worked up to 123# x 2 (might have gone farther, but ran out of time) WOD: 35 thrusters at 63# Dessert: mobility + HSPU work
OS: worked up to 68# Might have gotten more but didn’t push to failure (shh… don’t tell Chef). WOD: 75 as Rx’d (technically had 63# on instead 65# for thrusters). Thrusters were the hardest part, proud to hold the plank for the full min each time.
Skills: Worked on handstands against the wall, and L sits on parallettes Med Ball: 18′ 6″ (using 14# ball) WOD: 53# thrusters Used a rainbow of blue + red + purple bands on the pull-ups Started w/blue +purple, then went to blue + red, but by the end needed all 3 — darn you...
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