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Friday, July 29, 2022

Strength: 

Thruster: 

  1. 3 @ 85-90% 3RM 
  2. 3 @ 90-95%
  3. 2 @ 95-100%
  4. 2 @ 100-105%
  5. 1 @ 105-110%
  6. 1 @ 110-115%

Note: Similar structure to Wednesday. Remember that percentages are relative, but if you’re feeling great, push the weight to hit a high PR. Maxing will take place next week. 

WOD: 

Solo WOD (Teams of 2 WOD): 

16 Minute AMRAP

15 KB Swings (30 KB Swings)

20 Calorie Row/Bike (40 Calorie Row/Bike)

20 KB Renegade Rows (40 KB Renegade Rows)

10 Bench Press (20 Bench Press)

Rx+: 70/53# KB, 185/125# Bench

Rx: 53/35# KB, 155/85# Bench

Intermediate: 35/26# KB, 125/75#

Scaled: 26/22# KB, 85/55#

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