Tuesday
warm up: see board
Burgener Warm up together
Skill: Thruster heavy one rep. 1-1-1-1-1
WOD: for time:
50 kb swings 2pd/ 1.5 pd
40 box jumps 20″/ 14″
30 ring push ups, 2-3″ from ground
scaling option: adjust kb weight as needed, however it does need to be a challenge
adjust box jump height to 12″ or do box steps
push ups progression as needed, make it challenging( if you normally do them from the box, go from your knees. if you do them from your knees, for this wod do them from your feet. etc.)
do not partition, must complete kbs before moving to box jumps, etc.
oops, forgot to do burgener…sorry katie.
got up to #110 on the thruster.
14# box, 1.5 pd kb, rings 2″
6:25 i think was my time.
My dern shoulder keeps rearing its ugly head!
Thrusters : 45×10 65×5 95×3
Heavy Singles: 120-140-150-160-170f
WOD- Scaled to 1pood KB due to stinkin’ shoulder
4:59
Now, 4 and a half hours later, my shoulder feels pretty good. Its been iced once with another shortly, lots o fish oil and a minor dose of Vitamin I.
Strong work this AM Kurt!
Really had to force myself out of bed today.
Glad I did.
WOD 4:46 I think.
Used 1.5 pd. 35 straight, then 15. Did step ups first 10 reps, then step downs for box jumps- still have bad memories from Jessie’s injury.
Thrusters 115, 125, 130,135, 140,145