'The morning crew wanted a little more today"......Warm Up:
20 Single Arm DB Split Jerk (M=20/ W=15)
10 Turkish Get Ups (M=20/W=15)
10 Surfer Pop Ups
200m Run
(3 rounds)
WOD: "Courtesy Gil - CF Pensacola"
100 Thrusters
- each minute on the minute perform 5 Burpees
- complete Thrusters until reaching 100 ...yell "time"
- M= 95 - 75 - 55
- W= 85 - 65 - 35
12 comments:
75 17:49 one of the worst wods, heartrate maxs out on the thrusters and the burpees just help keep it there. one of the few workouts I seriously thought about quitting.
This ranks in the top three worst workouts. 15:54 w/75# thrusters.
If it wouldn't have been for Jay I would have quit @ 50.
amen brother... the only reason this is better than murph is that its over quickly.
this was as bad as any. my two least favorite movements...
14:57
75#
If a person says a slang term..."that was bad..." does that mean it was good? Or...was it really bad?
When you guys say it was one of the worst WOD's...does that mean we should do it every 3-4 months??? It seemed like everyone liked it after it was done.
You must be referring to another class because I didn't hear anyone in the a.m that liked it!!!
Doug what was your time on this wod, I think it needs to be experienced.
Ok...ok...ok...! :-) I will most def complete this WOD upon return from Pensacola! :-)
Obviously two VERY demanding energy output exercises. I would imagine you all were burning Kcal for a couple hours; post WOD. I would like to hear your theories on WHY this 15 minutes was different than a Row - KB Swing - Pull Up WOD (or any other WOD) that may last for 15 minutes. I mean...you guys have hit 15 min before and Knocked it out!
We have 15 registered athletes, CF Box owners, and Coaches registered for the Pensacola CF Explosive Power Clinic today. Should be fun and challenging. I love seeing the light 'turn-on' when someone 'gets' the double knee bend! Always FUN! :-)
14:58 75 #. I hated it and liked it. I mean I dreaded this workout so much that I think it was more painfull in my mind than it should have been. After completion I was elated to have finished such a tough workout.
The other day I looked forward to helen because I thought it played to my strengths. I posted a good time and only realized how much it hurt right after. I guess it's mind over mater?
Thanks to the sat. crew for giving all out efforts after such a tough week.
It was good to see everyone.
I did the WOD after class and "owed" 11 overhead squats.
Great job to everyone yesterday! I couldn't feel my arms afterwards, either. Hope everyone has a super day in Pensacola...
Also, I was elected to ask if there are any other suggestions on the weekday morning times? Here are some ideas: keep the 6:30am same, 1 @ 9am, or 1 @ 8 and 1 @ 9am or 1 @ 9am and 1 @ 10am or 1 @ 8:30 and 1 @ 9:30am daily? Too many choices, I know. But please give some feedback.
I like the idea of 8 and 9 or 8:30 and 9:30, but that only applies to my days off. I would prefer to get it done as early as possible, personally.
I completed only 50 Thrusters of the Thruster/Burpee WOD. I started at 55# and moved down to 45#. Wish I would have done the 100, but I was on a time crunch. 8:54, I think.
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