Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Max Thruster

WOD:
“Fran”
For time, reps 21-15-9 of:
Thrusters (95 lb./65 lb.)
Pull-ups

Rest 3 minutes, then complete Tabata Double-unders

Post loads and time to comments.

_____________________

1501845_10151764421171822_2015317602_n I get to work with Sage (Burgener) Mertz and JP Bolwahnn on the Weightlifting Courses – these two are two of the funniest people I know, as well as phenomenal coaches. Check out their latest blog entries on weightlifting (and get inspired!):

Fearing the weights? You’ve come to the right place, Sage Burgener

Working out with a purpose, JP Bolwahnn

Post thoughts to comments.

Media:
Wednesday WOD, October 29, 2014

6 thoughts on “Wednesday WOD, October 29, 2014

  • October 29, 2014 at 8:45 am
    Permalink

    Thruster max sucked 185, I can do more.

    Fran 4:25 RX. PR

    Double unders- 80

  • October 29, 2014 at 1:05 pm
    Permalink

    Thruster 1RM: 235# PR!
    Fran: 4:07 – Big 1:19 PR!!

    I forgot how terrible my legs feel after this workout.

  • October 29, 2014 at 2:59 pm
    Permalink

    My legs are sore from 60 pistols-
    Great job & y’all’s Fran times!

  • October 29, 2014 at 5:28 pm
    Permalink

    Thruster – 205
    Fran – 4:26 not a pr but not bad

  • October 29, 2014 at 5:31 pm
    Permalink

    after 2.5 weeks off was not expecting much.
    Thruster 205# pr
    Fran 5:00 Rx pr

  • October 29, 2014 at 10:32 pm
    Permalink

    210# thruster
    3:15 Fran
    303 tabata du

    Heard there was a Mackey sighting today…nah, couldn’t be

Comments are closed.