THRUSTER LADDER
Ladies start with 65 and will jump 10lb increments until they cannot perform a successful full range rep.

Gents start with 95 and will jump 20lb increments until they cannot perform a successful full range rep.

• We will take the bar from the rack (i.e. you don't have to clean it). We will have 2 bars set up each for ladies and gents. You will move quickly (e.g. Person A goes, then B, then C, then D...add weight then A,B, etc) *See video for movement standards. You will only given 1 chance to redo a missed rep.

FINISHER:
20/10 x 6 nonstop of:
Air squat (bottom hold)
Flutter kick (feet hold)
Mountain Climber (plank hold)

THRUSTER LADDER
Ladies start with 65 and will jump 10lb increments until they cannot perform a successful full range rep.

Gents start with 95 and will jump 20lb increments until they cannot perform a successful full range rep.

• We will take the bar from the rack (i.e. you don't have to clean it). We will have 2 bars set up each for ladies and gents. You will move quickly (e.g. Person A goes, then B, then C, then D...add weight then A,B, etc) *See video for movement standards. YouI will only given 1 chance to redo a missed rep. 135 pound thruster FINISHER: 20/10 x 6 nonstop of: Air squat (bottom hold) Flutter kick (feet hold) Mountain Climber (plank hold)

5-5-3-3-1-1 Deadlift hit 315, New PR! and that felt good, probably could have added another 5-10 #s on to it.

21-15-9

Power clean 135

Ring dips

Cleans were fast, dips took me forever - cloned this from panda and could not have said it better, but was happy to get the RX

2 Rounds of AMRAP 6 min (2 minute rest between)

6 Hang Power Snatch 75/115
12 Sit Up
18 Air Squat

I hate snatching. haha! This one hurt my shoulder a bit. It's hard when you're coming off a shoulder injury, but I really want to push myself - not to the point of re-injuring of course!

Both times I managed to get 4 full rounds.

Does anyone have a trick to not tear up the section between your thumb and finger when doing hang stuff?

WOD was followed with 3-3-3 of back squat. I got up to 185# - legs are fried!

WOD: 20-20-20

3 rounds of 20 front squats (115lbs), 20 24" Box Jumps, and 20 RIng push ups

Time: 12:15

Back Squat Progression: 1x5x135, 1x5x205, 1x5x245, 1x5x265, 1x3x295, 1x3x305, 1x3x325, 1x3x345, 1x3x355, 1x3x375, 1x3x400

Note: Did much better with squats today than expected. Hadn't done back squats in over a month due to a groin pull. Everything held up surprisingly well. Could have definitely gone up in weight, but didnt want to chance it

KB strict press
5 4 3 2 1

10 minute AMRAP
5 OHS (115/85)
10 box jumps
15 k2e

5 + 20

PR- 70 pound kettle bell

2 rondas por tiempo y honor de:

• 400 mts
• 18 flexiones de brazos
• 19 saltos en paralelas
• 19 clean & jerk con Mancuerna Alternado (14 kilos)

3 rondas de:

• 8 musculadores (apoyados con rodilla)
• 8 power clean (40 kilos)
• 8 push jerk (40 kilos)

8 rondas de 20'' segundos de trabajo seguido de 10'' de descanso de cuatro ejercicios. 1' de pausa entre cada ejercicio

subidas en barra: 6.7.7.8.6.6.6."5"
flexiones de brazo: 17.16.11."5".5.6.5.7
abdominales: "8".9.9.8.8.8.8.9
sentadillas: "11".13.13.13.14.14.15.18

puntaje: 29

1º Etapa:

25 burpees
subir graderías con un disco de 15 kilos
// dejar el disco en la parte alta de la gradería
// bajar las graderias y en la parte alta empezar con:
30 sentadillas
// en la parte media de las graderias
20 salto graderías
// abajo, en el escenario
10 flexiones de brazo
// IR A BUSCAR DISCO DE 15 KILOS Y DEJARLO EN EL ESCENARIO

2º Etapa:

15-10-5
// siempre saltando la pandereta para la zona de las graderías

• burpees: en el escenario
• flexiones de brazo: en la zona media
• sentadillas: en la parte alta de graderías