This has nothing to do with the WOD today, but while looking for a good image for the thruster it popped up and I thought it was awesome. Enjoy!SWOD:
Barbell Thruster 1rm. Compare to 7.30.10.
Metcon:
"The Bear"
One rep of "The Bear" is:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press (from behind the head)
Complete AMRAP of "The Bear" in 10:00. Use 95/65 for rx'd, but if you're feeling it try for more!
WOD Tips:
For the SWOD, this is a front squat into a push press for max weight. Make the two lifts blend into one for optimal efficiency. You can take these from the rack rather than cleaning them into place for the strength work.
For the metcon, try and use the rx'd weight if you can handle it with good form. The five lifts should blend seamlessly into one another. This will allow you to do more reps in less time, and therefore generate more intensity.
Post weights and reps to the comments section! bc
Barbell Thruster 1rm. Compare to 7.30.10.
Metcon:
"The Bear"
One rep of "The Bear" is:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press (from behind the head)
Complete AMRAP of "The Bear" in 10:00. Use 95/65 for rx'd, but if you're feeling it try for more!
WOD Tips:
For the SWOD, this is a front squat into a push press for max weight. Make the two lifts blend into one for optimal efficiency. You can take these from the rack rather than cleaning them into place for the strength work.
For the metcon, try and use the rx'd weight if you can handle it with good form. The five lifts should blend seamlessly into one another. This will allow you to do more reps in less time, and therefore generate more intensity.
Post weights and reps to the comments section! bc
Thruster 1rm--- 65lbs
ReplyDeleteThe Bear......18rounds at 55lbs
The bear was a beast....
SWOD: Thruster 1RM-75lbs
ReplyDeleteMetcon: 15 rounds at 55lbs in 10:00 of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
SWOD: Thruster 1RM-135lbs
ReplyDeleteMetcon: 16 rounds at 95lbs in 10:00 of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
SWOD: Thruster 1RM-70lbs
ReplyDeleteMetcon: 22 rounds at 45lbs in 10:00 of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
SWOD: Thruster 1RM-95lbs
ReplyDeleteMetcon: 30 rounds at 65lbs in 10:00 of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
SWOD: Thruster 1RM-85lbs
ReplyDeleteMetcon: 25 rounds at 55lbs in 10:00 of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Thanks for the help Brad....
SWOD: Thruster 1rm--- 165lbs
ReplyDeleteThe Bear......11 rounds at 95lbs in 3:11 before feelin' the back pop... I'M OUT!!!
thruster 1rm 215 the bear 33 rounds
ReplyDeletethruster 1rm 175, "the Bear" 38 rnds Rx
ReplyDeleteSWOD: Thruster 1RM 105#
ReplyDeleteWOD: The Bear Amrap 10:00
65# Rx 25 Rounds
SWOD: Thruster 1RM @ 215#
ReplyDeleteMETCON: " THE BEAR" 41 rounds RX@ 95#
Thuster 75 lbs
ReplyDeleteThe Bear 20 rounds at 55lbs
kind of a catch up day - box jump using the plyo box = 36"
ReplyDeletedeadlift= 135x6,225x4,315x2,335x1
metcon = 26 rounds as rx'd
1 RM Thruster- 105 lbs
ReplyDeleteMetcon: 26 rounds at 65 lbs
Thruster: 100 lbs x 1rm (pr) failed twice at 105
ReplyDeleteMetcon: AMRAP of "The Bear" in 10:00:
32 reps @ 65 lbs, rx'd
SWOD: Thruster 1RM, 175lbs (PR).
ReplyDeleteMetcon: "The Bear" as Rx'd, 45 rounds.
Kinda weird being the only student with TWO trainers, lol.
SWOD: Thruster 1RM, 95lbs, failed @ 115.
ReplyDeleteMetcon: "The Bear" @ 65lbs, 20 rounds.
(at work)
ReplyDelete26 rounds (ish) kida lost count
SWOD: Thruster 1rm w/100 PR!
ReplyDeleteMetcon: 23 rounds as rx'd
I still HATE the push press from the back!!!
Ok day two of trying to rehab my back. An hour of stretching and light work.
ReplyDeleteDown 20 pounds since starting at the compound, I'm half way to my 40 pound weight loss goal.