Monday, March 20, 2017

HSPU, Thrusters

Monday, March 20, 2017


Coach Sol - (9 AM) - 8 of us, but only 5 doing WOD, rest were doing 17.4

Warm Up

400m Run, WMCF dynamic warm up


5 rounds for time of

30 seconds L hang
1 minute rest

I did the HSPU with my feet piked on a 24" box.  I still had to break them up into sets of 4, then 3 reps.  I just did hanging knee raise and by the 3rd round, I could barely manage 10-15 seconds before resting and resetting


7 minute cap to perform

21 Thrusters (95#)
30 DU
15 Thrusters
30 DU
9 Thrusters
30 DU

I did 65# thrusters and had to break up the sets.  I got 10 reps unbroken and then was doing sets of 5.  I did not have my double unders today and did 60 single unders each round.  I was capped on my last set of jump rope at 46 reps.  With the time penalty, my score was 7:07.

Cash Out

6 minute EMOM of 50m sprint


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