Sep 17, 2014

Thursday 14.09.18

Main WOD

- 75 Wall Balls 20/14"
- 1 mile Run

- 5x 3 Thrusters

Post loads and results to

Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Some can do this unbroken. They are freaks of nature and should share this post with their friends who aspire to be like them.  If you are a mortal, break up a big chunk of wall ball shots into manageable lots like 30, 20, 15, 10. When you break, take a couple deep breathes, shake it out and take no more than 10secs. After the wall ball event, head outside the south entrance and run 1 mile.  Turn around is Biddle road.  Head on back and get your time!

Scaling: Reduce the weight of the medicine ball to 14/10#.  Attack the 9' or 8' line.  Jog the mile.

Skill/Strength: Start practicing Thrusters at 95/65#. Ensure you are sinking into the full squat and achieving full extention in the hips as well as in the arms. Add 5-10# each set as long you are maintaining the full range of motion on every rep.


Ross said...


I am a slow runner..
RX @11:47 - did the WB in 3:21 (slower than it felt like), that would leave a transition and run split of 8:26 if I did my math right.

3 x @ 95, 115, 135, 155, 175

Played with snatches did 20 singles @95 lbs + 10 lb chains on each end of bar.

Cedric Burden said...

13:34 Rx..

Cedric Burden said...

Also the run route was 1.17 mi IAW

Sean Carmody said...

11:41 Rx