Thursday 8.26.10

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

20 comments:

  1. Thruster 1rm--- 65lbs

    The Bear......18rounds at 55lbs

    The bear was a beast....

    ReplyDelete
  2. SWOD: Thruster 1RM-75lbs

    Metcon: 15 rounds at 55lbs in 10:00 of:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    ReplyDelete
  3. SWOD: Thruster 1RM-135lbs

    Metcon: 16 rounds at 95lbs in 10:00 of:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    ReplyDelete
  4. SWOD: Thruster 1RM-70lbs

    Metcon: 22 rounds at 45lbs in 10:00 of:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    ReplyDelete
  5. SWOD: Thruster 1RM-95lbs

    Metcon: 30 rounds at 65lbs in 10:00 of:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    ReplyDelete
  6. SWOD: Thruster 1RM-85lbs

    Metcon: 25 rounds at 55lbs in 10:00 of:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    Thanks for the help Brad....

    ReplyDelete
  7. SWOD: Thruster 1rm--- 165lbs

    The Bear......11 rounds at 95lbs in 3:11 before feelin' the back pop... I'M OUT!!!

    ReplyDelete
  8. thruster 1rm 215 the bear 33 rounds

    ReplyDelete
  9. thruster 1rm 175, "the Bear" 38 rnds Rx

    ReplyDelete
  10. SWOD: Thruster 1RM 105#
    WOD: The Bear Amrap 10:00

    65# Rx 25 Rounds

    ReplyDelete
  11. SWOD: Thruster 1RM @ 215#
    METCON: " THE BEAR" 41 rounds RX@ 95#

    ReplyDelete
  12. Thuster 75 lbs
    The Bear 20 rounds at 55lbs

    ReplyDelete
  13. kind of a catch up day - box jump using the plyo box = 36"
    deadlift= 135x6,225x4,315x2,335x1

    metcon = 26 rounds as rx'd

    ReplyDelete
  14. 1 RM Thruster- 105 lbs

    Metcon: 26 rounds at 65 lbs

    ReplyDelete
  15. Thruster: 100 lbs x 1rm (pr) failed twice at 105
    Metcon: AMRAP of "The Bear" in 10:00:
    32 reps @ 65 lbs, rx'd

    ReplyDelete
  16. SWOD: Thruster 1RM, 175lbs (PR).

    Metcon: "The Bear" as Rx'd, 45 rounds.

    Kinda weird being the only student with TWO trainers, lol.

    ReplyDelete
  17. SWOD: Thruster 1RM, 95lbs, failed @ 115.

    Metcon: "The Bear" @ 65lbs, 20 rounds.

    ReplyDelete
  18. (at work)

    26 rounds (ish) kida lost count

    ReplyDelete
  19. SWOD: Thruster 1rm w/100 PR!
    Metcon: 23 rounds as rx'd
    I still HATE the push press from the back!!!

    ReplyDelete
  20. Ok day two of trying to rehab my back. An hour of stretching and light work.
    Down 20 pounds since starting at the compound, I'm half way to my 40 pound weight loss goal.

    ReplyDelete