Speed at the bottom of squat and “catching the bounce”

Work to a heavy thruster, 3 second negatives going down and explode up

Three rounds for time of Nicole:

400m Run
Max Pull-ups to failure

MWOD 283, Brutally sore shoulders

Post thruster weight and Nicole time/pull-ups per round to comments.



Kelly Starrett of MWOD fame recently met with Google to discuss health, athletes, mobility, etc. It’s a long video (about an hour), but it’s well worth it.


Pictures from Kristin and Summer’s Birthday Bonanza! Thank you Andrea for the pictures!

Post thoughts to comments.

Monday WOD, July 11, 2011

10 thoughts on “Monday WOD, July 11, 2011

  • July 11, 2011 at 7:43 am

    In Austin at CF Central. Great group of people.
    Warm up was hard!
    Tabata : jumping lunges
    games push ups
    hollow rock
    shuttle sprints
    record the last number only!

  • July 11, 2011 at 8:02 am

    175# thruster
    7:18 with 31 reps, gotta work on my grip.

  • July 11, 2011 at 9:18 am

    135lb super tired. 9 something with 70 reps.

  • July 11, 2011 at 9:54 am

    Thruster – 175 – PR is 185
    80 Pull Ups in approximately 9:00

  • July 11, 2011 at 3:12 pm

    I worked on HSPU today in lieu of max thrusters- shocking right? 🙂 Then did 5 rounds of Nicole (which turned into a 20 min AMRAP) – my total time was 18:30ish plus 39 pull-ups — had a hard time gripping the bar today.

    (I wrote 20:09 or something on the board and forgot I started a minute and a half back.)

  • July 11, 2011 at 7:17 pm

    205 thruster, 8 something for 50 pullups. Seems like it’s starting to get hot.

  • July 11, 2011 at 7:45 pm

    200 thruster / 7:43 53 pullups. Good workout- wasn’t sure whether to go for speed or more pullups. Ended up just crying on the pullup bar.

  • July 11, 2011 at 9:57 pm

    135 lb thruster. Seems like I am going backwards on thrusters. Damn I suck. 8:40 and 50 pullups.

Comments are closed.