Performed at: | Blackdog Crossfit |
Description: | Strength: Backsquats 8-6-4-2-4-6-8 %'s: 60, 70, 80, 90, 85, 75, 65 8 @ 145, 6 @ 175, 4 @ 200, 2 @ 225, 4 @ 215, 6 @ 190, didn't finish up the last set of 8 ***Based %'s off of a 250# 1 rep max, maybe time to start actually figuring out what that is?*** WOD: For time 100 meter run 40 thrusters @ 45#, 40 KBS @ 1.5 pood 200 meter run 30 thrusters @ 65#, 30 KBS '' 400 meter run 20 thrusters @ 75#, 20 KBS '' 600 meter run 10 thrusters @ 95#, 10 KBS '' |
Results: | 26m 31s Performed as RX |
Warmup: | 400 meter run, 20 squats, hip/shoulder mobility |
Cooldown: | Hip/shoulder mobility |
Athlete's Notes: | Did first 40 thrusters unbroken KBS felt strong rocked forward onto toes on some of the thrusters still improving the moving heavy shit/lungs management aspect |