Record a 1 rep max
Power Clean and Thruster
4 x 3 Snatch grip deadlift
(work up to 110% of your one rep max power snatch)
One set for max reps of the following movement
Thruster
(use 50 to 55 percent of your one rep max)
Post wod
2 minute Planck hold
30 ghd sit ups
Power Clean & Thruster: 115# 1RM, that's a new PR thruster for me.
ReplyDeleteSnatch dead lifts: 85-95-105-115#
Max Thrusters: 30 @ 63#
Post: 3 min plank
PC/Thruster: 195#
ReplyDelete20 or so lb off PR. Shoulders smoked from the last few days. Still felt good though.
Max Thrusters: 31 @ 95#
Post: 2 min plank - 1min/1min
35 GHD situps
PC/thruster: 165, failed 170
ReplyDeletesnatch grip dls: 135-155-155
max rep thruster @ 95#: 22 (then did 23 more to get in a full "fran")
post: 30 ghd, 2min plank hold
PC/thrusters: 1RM 95# (could have probably gone higher, but the 100# just couldn't leave the rack)
ReplyDeleteWOD: 70 @ 50# felt pretty good until the 45th set, made it up to 70 thanks to Doc's encouragement. :-)