Monday, June 1, 2015


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Go Heavy For time:
15-12-9
Thrusters 135/95
Weighted Pull Ups 45/20

Scale
95/75 and strict pull ups
75/45 supine ring rows

Coach's Notes: Keep your weight firmly on the heels and off the toes on the front squat.  Push the knees out and keep the elbows high and chest up. Keeping your chest up is key. A slight lean forward of the chest will make the bar feel significantly heavier than it is. Loosen your grip so that the bar rolls back on your fingertips.  Accelerate out of the front squat using aggressive hip extension to push the bar overhead.

9 comments:

  1. Is time cap on this biooootch??

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  2. No time cap

    WOD - 13:38 (115# thrusters, 45# pull-ups)

    Flexy Beasts!
    Asa

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  3. Thrusters 95# (they were tough, but not as tough as I thought)
    Pull ups 9@ 20# then 6@ 20# first round of 15. Rounds of 12 and 9 were just strict pull ups with no weight.
    13:25
    wanted to go RX, but the weighted pull ups got me

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  4. WOD - 75# thrusters with supine ring rows
    7:07

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  5. This comment has been removed by the author.

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  6. 15:47 with 95# thrusters and pull-ups with no extra weight.

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