Wod Wednesday 6/8/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

15 min to work Up To 1RM Thruster

3.     Wod:

“Rope a Dope”

For time

  • 50 Thrusters @ 60% of Todays 1RM

*Every 2 minutes do 5 strict pull-ups or ring rows

Cash out: 

Alternating tabata core

  • Tabata hollow holds
  • Tabata planks

Le champion du monde de boxe des poids lourds américain George Foreman (C) pousse son compatriote Mohamed Ali (Cassius Clay) (D) dans les cordes sous le regard de l'arbitre (G) à Kinshasa le 30 octobre 1974 lors du combat à l'issu duquel Mohamed Ali, reprenant l'offensive, lui ravira son titre. A picture taken September 30 1974 in Kinshasa  of the fight opposing former world heavyweight boxing champion the American  Muhammad Ali (R) and  his compatriot and titleholder George Foreman (C).  Ali won and got back his title.        (Photo credit should read -/AFP/Getty Images)

A picture taken September 30 1974 in Kinshasa of the fight opposing former world heavyweight boxing champion the American Muhammad Ali (R) and his compatriot and titleholder George Foreman (C). Ali won and got back his title. (Photo credit should read -/AFP/Getty Images)

Posted in WOD

12 thoughts on “Wod Wednesday 6/8/16

  1. 1rm thruster 205

    “Rope a Dope”

    For time

    50 Thrusters @ 60% of Todays 1RM
    *Every 2 minutes do 5 strict pull-ups or ring rows

    7:32@ 125 15 pull-ups

    Like

  2. Thruster: 125 today. Lost 5# on tired shoulders from yesterday.

    Rope a Dope: 3:53 @75#

    Goal was to not have to do pull ups more than once. Is it strange I was more worried about pull ups than thrusters? 😉

    Cash out: tabata hollow rock and plank

    And later…

    El Diablo with Mick et al,
    50,40,30,20,10 dubs
    21,18,15,12,9 DL 225/155
    4:55 RX

    Glad I can reciprocate some motivatation to Mick in some way… Good job facing those goats. Your goats are still pretty kick ass.

    Liked by 1 person

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