Warm-up
Coach’s choice
WOD prep
Bench press work up to a heavy single.
Thruster work up to a heavy single.
WOD
EMOM 10:
Odd Minutes: 200m Run
Even Minutes – 5 Thrusters @70 to 75% of your heavy single thruster.
*Thrusters should be unbroken.
Post WOD
Lax ball pecs 2 minutes per side.
Headed to Hopkinton for an hour on a paddle board!!
Bench press 245
Thruster 205
Wod
Thrusters @ 155
200m runs
Fun Throwing down with the 4:30 crew!
Rough one today…
Spent most of the time benching with Big Al and Kumar…still couldn’t do it…got 195# but 200 wouldn’t go up! Been stuck here for a while. Haven’t benched 200 since college!
Thruster only had time to go to 115# today (previous 1RM is actually 155#)
So…WOD thrusters at 75# but it was really about trying to keep up with Becka on the sprints, which wouldn’t be possible if I used a heavier weight…happy to say, while she may have taken it easy on me, this old man held on for all 5 sprints!
Heavy Bench: 205
Heavy Thruster: 165
WOD: 115
Bench: 215
FS instead of Thruster – #145
WOD: #95 FS
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