WOD 3/11/09

5 Rounds

10 Thrusters

400m Run

 HARD! The thrusters are RX’d  at 135 for men, 95 for women. I am going to leave that up to you as to where you want to scale that. I will say that you should make them hard, but don’t be dumb and make them “get hurt” hard. Pick a solid weight where form is maintained and go.

Post times to comments.

3-2-1…GO!

5 thoughts on “WOD 3/11/09

  1. Nice Rick! DB’s add some serious brutality to this workout!

    I did this one yesterday as a test drive and it was one of the harder WOD’s I have done at the 135 Lb Thruster weight. The first round was okay, but after that…..the sets had to get broken up into 6 and 4 and the run felt like a slog through wet cement….I am still feeling it, although my Jackie today didn’t help matters! Final time was 16:15.

    Put up some numbers folks!

  2. Jon Rudnicki

    13:07 This time is deceiving though! I used 95 pounds instead of 135, and I used the treadmill here at work. Either way I was spent!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s