Super Youth
(A) Thruster Retest 1RM or find your 20RM
(B) Individually complete 800m Run 10KB thrusters, 400m Run 10KB Thrusters, 200m Run 10KB Thrusters
Beginner/Intermediate
(A) Thruster Retest 1RM or find your 20RM
(B) Individually complete 800m Run 10KB thrusters 24/16kg, 400m Run 10KB Thrusters, 200m Run 10KB Thrusters
Advanced
(A) Find your KB Thruster 2RM
(B) Thruster-EMOTM for 10mins 2 Reps @ 75% of 1RM.
(C) In teams of 2 complete Run 800m, Run 400m, Run 200m, Run 400m, Run 800m
Focus- (A) 2 kettlebells to be used (B) We are going into a new lifting cycle with an emphasis on working under the pressure of time for the squat, deadlift and thruster. Enjoy (C) Athlete A will run 800m then Athlete B. This pattern continues for all the runs
A. 24 kg kettle bells. No one beat that tonight!
ReplyDeleteB. emotm 77.5kg thrusters , found a little tough after last nights wod
C. 2:54 1:23 :49 1:29 3:25
2.6 km in 10:00 great cardio workout!
A) 20RM Thruster @ 30kg
ReplyDeleteB) WOD Finished in 12:32 in Intermediate Class
(A) 16kg 2RM - could do the 20kg individually, but both at the same time I was way too uncoordinated!
ReplyDelete(B) EMOTM @ 39kg 10/10
(C) My little legs just did not want to go tonight:
800m 3.06
400m 1.27
200m 52s
400m 1.33
800m 3.30
Couldn't even sub 3 on the first 800m :(