Thrusters HELL Week!

crossfit-thrusters

So last week our box coach decided that everyone needed to get better at thrusters so everyday we would do at least 45 and everyday the weight would go up.  It was a tough week to say the least!  Luckily it was my deload week on my powerlifting program so at least I didn’t die doing that.  And crazily enough I thought the last day of 90 lb thrusters felt the best out of all days of the week!

Last Week’s WODs:

Monday, August 13

7:00 AMRAP

3.6.9.12.15.18.21…

  • Thrusters (65/95)
  • Pull Ups

1 minute rest then

2:00 AMRAP of double unders

1 minute rest then

5:00 AMRAP

3.6.9.12.15.18.21

  • Sit ups
  • Squats
  • HR Push Ups

Reps: 289 rx

Strength WOD:

  • Hangclean 3×3 @ 85lbs
  • Front Squat 2×5 @ 95lbs
  • Deadlift 2×5 @185
  • Back-extensions 3×10 @25 lbs
  • DB Row 3×5 @ 50 lbs
  • 6 min EMOM of 2 snatches @ 65 lbs

Tuesday, August 13

5 rounds of:

  • 9 thrusters (75/105)
  • 15 box jumps (24/30)
  • 200m run

Time: 21:39  Feeling extremely sluggish!

Strength WOD:

  • Bench Warmup to a single at 130lbs
  • Bench Press 5×3 @ 115 lbs
  • Ring Dip Work
  • False Grip Work for Muscle Ups
  • Front Raises/Back Raises @ 15 lbs (30)

Wednesday, August 14

7 Rounds of:

  • 7 Thrusters (80/115)
  • 7 Toe to Bar
  • 7 DB Floor Press (30/55)

Time: 17:30rx

Thursday, August 15

8 Rounds of:

  • 6 thrusters (85/125)
  • 6 wall ball

Time: 17:04  WORST COMBINATION EVER!!! I HATE WALL BALL! Lol.

Friday, August 16

9 rounds of:

  • 5 thrusters (90/135)
  • 5 chest to bar pull ups

Time: 26:00 rx  I am horrible at chest to bar, but got through them with a few tears of the hands. :(

Strength WOD:

  • Squat 5×5 @ 125 lbs
  • DB Floor Press 3×8 @ 35 lbs (70)
  • Hip Bridges 3×8 @ 135 lbs

Previous Two Weeks of WODs:

Monday, July 29 “This is Rubbish”

  • 150 Double Unders
  • 50 Burpees
  • 20 Slam Balls
  • 5 Tire Flips
  • 800m Run
  • 1 Box Jump

Time: 19:36 rx   This was a super fun wod!

Strength WOD:

  • Hangclean 3×3 @ 90 lbs
  • Front Squat 2×5 @ 105 lbs
  • Deadlifts 2×5 @ 215 lbs
  • Rows 3×5 @ 50 lbs

Tuesday, July 30 “Legless”

  • 27 Thrusters (65/95)
  • 4 legless rope climbs (ring rows 10:1 ratio)
  • 21 Thrusters
  • 3 legless rope climbs
  • 15 Thrusters
  • 2 Legless Rope Climbs
  • 9 Thrusters
  • 1 Legless Rope Climb

Time: 17:22 *ring rows instead of rope climbs

Strength WOD:

  • Bench Warmup to a single of 130 lbs
  • Bench Press 5×3 @ 110 lbs
  • Ring Dips
  • Front Raises/Side Raises/Back Raises @ 15 lbs (30)

Wednesday, July 31

400m run then…

3 rounds of:

  • 21 Pull Ups
  • 15 Box Jumps
  • 15 Wall Ball

Then 400m run

Time: 18:56 rx

Thursday, August 1 “Garage Games 2013.1”

5 rounds for time:

  • 5 deadlift (185/275)
  • 10 Bar over burpies

Time: 9:31 rx

Strength WOD:

  • Squat 5×5 @ 135 lbs

Friday, August 2 “Garage Games 2013.3”

  • 15 Cleans (95/155)
  • 30 toes to bar
  • 30 box jumps
  • 15 chest to bar pull ups
  • 30 double unders
  • 15 thrusters with KB (2-35lbs)
  • 30 burpees
  • 15 overhead lunges with 25 lbs

Time: 25:41 rx

Monday, August 5 “Garage Games 2013.2”

3 rounds for time of:

  • 3o Wall Balls
  • 30 Snatches (45/75)

Time: 18:30 rx

Tuesday, August 6 “Masters Games 2013.5”

  • 100 Double Unders
  • 100m Run
  • 4 Rope Climbs
  • 100m Run
  • 30 Front Squat (95/135)
  • 100m Run
  • 100m Farmers Carry (40/70 DB each hand)
  • 20 DB snatches (35 lbs)
  • 100m Run

Time: 22:01 rx *unfortunately that day I had an upset tummy and had to take a bathroom break that probably added about 5 minutes to my time :(

Wednesday, August 7 “The Big Five O”

  • 1963m Run
  • 50 Med Ball Sit Ups
  • 8 Power Cleans (85/185)
  • 7 HSPU
  • 50 Box Jumps
  • 8 Power Cleans
  • 7 HSPU
  • 50 Pull Ups
  • 8 Power Cleans
  • 7 HSPU
  • 50 Double Unders

Time: 32:00 rx

Thursday, August 8

10 rounds for time of:

  • 7 Burpies
  • 7 Knees to Elbows

Time: 20:09 rx  SUCKED it up hardcore on this one!

500 m row: 1:19.3

Friday, August 9

500m row: 2:04.8

3 rounds of:

  • 25 SDHP (55/75)
  • 30m Waiter Carry (L) 40/70
  • 10 DB rows (40/70)
  • 30m Waiter Carry (R)
  • 10 DB Rows
  • 15 Ring Dips

Time: 27:03 (did ring dips instead of muscle ups and still not getting quite low enough… grrrrr)

*Note: didn’t lift this week due to family visiting, anniversary, and sadly soreness from dehydration!

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