Strength
3RM Cluster
METCON
21 Thrusters (50/35)
50 Double Unders
15 Thrusters (70/50)
100 Double Unders
9 Thrusters (90/65)
150 Double Unders
Post scores below!!
WOD 8-12-14
17 thoughts on ““WOD 8-12-14””
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I have been on Cameron's fr23 athletics online programming for over a year now and have had mass gains in strength and cardio vascular endurance. The programming is great for me because it is tailored to my weaknesses and skills which I need to improve. I have competed in a number competitions over the past year and I feel I have gone into each of these in the best physical condition I could possibly have been in. Thanks coach Cam.
"Will Smith" FR23 Athletics Athlete
TESTIMONIALS
Oh my god !!!!
FRAN on crack?
Did anybody survive the early classes?
Uh! Nasty one but got it done in 13.27, went with 28kg. 32.5kg and 35kg and all double unders.
Got 42.5kg for 3rm cluster. Happy out
Managed to get through this beast of a WOD , completing in 13.27 and using 40, 45 & 50kg for the thrusters. Managed 57.5kg for the 3RM cluster.
Ouch! 62.5 3rm
Wod in 14.43 with 40,45,50 on bar. And singles. Well done all that done double unders i can barely do one.
37.5 3RM cluster
Wod 12.32 25-30-30 kgs with singles
Ugh that was not a welcome WOD after the weekend!!!!! My 3RM was 32.5, WOD done in 14:21 25kg, 28kg, 30.5kg with singles. Great working with Theresa tonight, thanks for all the encouragement
47.5 RM for clusters
Timed out on WOD with 252 singles on the clock. Had a bad math day.. started thrusters with 45kg instead of 35kg on the bar. Did my 21 reps thinking that it’s really heavy and that I’m not going to survive this WOD. Second round 50 kg on the bar, still oblivious to the fact that I had 10kg too much on. It finally dawned on me after 8reps and being close to collapsing. Needless to say that the remaining thrusters, with the correct weight on, were surprisingly easy… D’OH!
To clarify, thrusters were supposed to be 35kg, 40kg and 42.5kg.
40 for clusters, got 10 singles done in the last round after 25/30/35 thrusters.
First day back after my little hiatus, 55kg for the 3RM clusters, which I’m happy with, and then a total thrusterfluck for the WOD. 16:19, stated with 40kg, tried 45kg round two but wrists just weren’t up for it so ended up dropping back to 40kg for the rest. Was taking it easy on my for so just did single understand, with no extra reps. Nice one to ease myself back in.
So chuffed with how today went. Got 35kg for 3rm. Couldn’t believe it because I’m so bad at thrusters! I even got 2 at 37.5 and almost got the 3rd but couldn’t lock it out!
Did 27.5-30-35 for wod. Just got under the 20 minute time cap thanks to Natalie lending me her magic rope for the last torturous set of du!!!!
We’ve deffo done our penance for our overindulgence on Saturday!!!
42.5kg for 3Rm. Completed the workout in 12.25 with 30kg, 35kg & 37.5kg & double unders. Was a tough one!
Gave this word a go in Dundalk today got 82.5 for the 3rm and 25 min for the wod with 50 65 and 70 all du’s
36kg for 3RM cluster. 13:32 for the wod, 25-30-31kg, with singles.
90kg for 3RM cluster. 13.30 for the workout, RX. The 9 thrusters were pretty rough.