Tuesday, July 18th

17
Jul

Tuesday, July 18th

Reminder, Wednesday night is the Squat Movement and Mobility Clinic w/ DPT Grayson Wickham. Tickets here. Open gym ends at 6:30, and 8pm’s Oly class is cancelled.

WOD

Complete as many rounds as possible in 15 minutes of:

30 Cal Row
30 Box Jumps (24”/20”)
30 Thrusters (65/45lbs)

Post rounds completed to Comments.

50 Responses

  1. ERIC S.

    Let’s move into this workout with a gameplan. A rough picture on how we want to break apart the box jumps and thrusters. The row will be the row… we won’t stop there. But coming out too aggressively on the box jumps or thrusters may lead to several more breaks than we are looking for in rounds 2 and 3.

    On the row, we are looking to maintain a pace that is slightly higher than our recovery pace. The workout won’t be won here, but can be lost here. Fluid motion on the box jumps and thrusters are what we want to focus on to optimize our score. Aim for a speed on the rower that you feel you could sustain 15 minutes, without stopping. It is a good portion slower than your 2K race pace. The first row is “ok” to come out a little bit more aggressively on, but we want to use the following rows to catch our breath and prepare for the following round of box jumps and thrusters.
    On the box jumps, they do not have to be straight, and they do not have to be rebounding. But they do however need to be consistent. If we open up with 30 repetitions straight, but are down to 3×10 in round 2, we likely want to change our strategy. 20-10, 15-15, and 12-10-8 with brief composure breaths on top of the box are good options to think through. We want to push efforts here, but not to the tune that we need to stand over the thruster barbell… losing the valuable seconds we gained.
    On the thrusters, we want the same mindset. We do not want to open with 30 repetitions in the first round if we need to break the second round into 3×10. Be conservative in the first round… we can always become more aggressive in a workout, with bigger sets in later rounds. What we don’t want to do however is go the opposite way. Now it’s good to push here… grind out the repetitions here, knowing that we will use the first 5 calories of that next row as a full recovery. Just need to get there first. I was able to get 3 rounds + 1 when I did this. Good luck !

  2. Lina

    AMRAP
    30 Cal Row
    30 Box Jumps (24”/20”)
    30 Thrusters (65/45lbs)

    LINA: 1+83RX (IF I SHOULD TAKE LESS REST IN THRUSTERS OR BOX JUMPS I WOULD GET THE 2 ROUNDS)

  3. BAston

    2 rounds + 22 reps

    Step ups for BJ’s (tried a few jumps in warm up and my toe wasn’t having it)

    Probably gamed the thrusters a bit too much as I felt good on the rower each time. Should have pushed harder.

  4. johanna

    2+21 Rx
    went as slowly as possible in the first round and had steam to pick it up in the last 3 mins

  5. johanna

    2+21 Rx
    went as slowly as possible in the first round and had steam to pick it up in the last 3 mins

  6. dtm

    A) 5 Rounds every 2:30-3:00
    12 Front-rack lunges w/ 24kg dbs
    12 jump squats
    12 bent over rows w/ 24kg db

    B) 100 air-squats FT
    Starting at :00 5 burpees EMOM
    3:43

    C) Curls while cooking breakfast

  7. ERIC S.

    This is a good one for OG!
    “Fifth Wheel” Part #1
    In a 5:00 Window…
    7 Rounds of “The Chief” (115/80)
    Max Calorie Assault Bike in Time remaining
    26 calories!
    Rest 5:00
    “Fifth Wheel” Part #2
    In a 5:00 Window…
    6 Rounds of “The Chief” (135/95)
    Max Calorie Assault Bike in Time remaining
    29 calories!
    Rest 5:00
    “Fifth Wheel” Part #3
    In a 5:00 Window…
    5 Rounds of “The Chief” (155/105)
    Max Calorie Assault Bike in Time remaining
    36 calories !

  8. JoJo

    Accessory work first:
    10-15 min Snatch warm-up empty bar
    5 sets of 3 reps: form/technique all at 55lbs
    3 Muscle snatch
    3 OH squats
    3 Snatch balance

    7 sets of 4 reps (HSPU)
    pike-push ups on 30 inch box

    WOD:
    “Fifth Wheel” Part #1
    In a 5:00 Window…
    7 Rounds of “The Chief” (115/80)
    Max Calorie Assault Bike in Time remaining
    24 max calories on rower
    Rest 5:00

    “Fifth Wheel” Part #2
    In a 5:00 Window…
    6 Rounds of “The Chief” (135/95)
    Max Calorie Assault Bike in Time remaining
    25 max calories on rower
    Rest 5:00

    “Fifth Wheel” Part #3
    In a 5:00 Window…
    5 Rounds of “The Chief” (155/105)
    Max Calorie Assault Bike in Time remaining
    29 max calories on rower

    All power cleans RX weight, and all touch and go!

    “The Chief”
    3 power cleans
    6 push-ups
    9 air squats

  9. Liz

    Front line
    16min partner amrap
    30 thrusters 55, 15 synchronized bar facing burpees
    @4,8,12 min – run 400 meters
    2+11 with a brief 2 minute medical stop when my partner had an asthma attack #isthereadoctorinthehouse?