Monday WOD
Future of Rocky River HS. Strong work!
Warm up: with a bar
Overhead presses
Skill & drill
5 Fronts squats
5 Push press
5 Thrusters
3 sets
Workout:
Run 1 mile or row 2000 meters, then 5 rounds of:
5 Thrusters, 135/85 pounds (go heavy)
10 Burpees (clap hands over abmat)
Post times to comments.
August 23rd, 2010 at 7:29 am
20:44 rx’d with the run.
August 23rd, 2010 at 9:17 am
23:05 with run
August 23rd, 2010 at 11:50 am
while i enjoyed my week vacation, i hated returning b/c today was super hard for me!!! can you travel with us next time so i can get a workout in while playing. ha!
August 23rd, 2010 at 4:07 pm
Awesome, Team 9 am! Strong work and lots of smiles.
August 23rd, 2010 at 6:06 pm
17:11 rx run
August 23rd, 2010 at 7:11 pm
Coach A…15:49 330 DL instead of thrusters. Bad shoulder still.
August 23rd, 2010 at 9:35 pm
22:30…55lb and run