Tuesday, January 27, 2009

CrossFit WOD - Wednesday 01/28/09

Heavy Thrusters and weighted pullups

Thrusters 5-5-5-5-5
Weighted Pullups 3-3-3-3-3

Increase weight each time working to reach your 5 rep max in the 5th set of thrusters and your 3 rep max in 5th set of pullups

Do 5 reps of heavy thrusters immediately followed by 3 reps of weighted pullups, then rest 2-3 minutes. Add weight each set.

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4 comments:

Anonymous said...

Heavy Thrusters
1 x 115 lbs
1 x 135 lbs
1 x 145 lbs
1 x 155 lbs
1 x 165 lbs
1 x 175 lbs (PR)
1 x 185lbs – FAILED

Weighted Pullups
1 x 35 lbs
1 x 40 lbs
1 x 40 lbs
1 x 50 lbs
1 x 55 lbs
1 x 60 lbs (Failed)
1 x 50 lbs

-Mike Dunn

Troy Bratz said...

Damn! After reading Mike's comment, I wish I would have gone for a heavier weight rather than just completing the RX'd WOD.

Heavy Thrusters
Rd 1: 5 x 75 lbs
Rd 2: 5 x 95 lbs
Rd 3: 5 x 115 lbs
Rd 4: 5 x 125 lbs
Rd 5: 5 x 130 lbs

Weighted Pullups
Rd 1: 3 x 20 lbs
Rd 2: 3 x 20 lbs
Rd 3: 3 x 15 lbs
Rd 4: 3 x 15 lbs
Rd 5: 10 Dead hangs (no weight)

*I really need to practice Dead Hang Pull-ups!

Sean said...

Thrusters 135-145-155-160-165-170(x3)
Pull-ups 25-36-41-46-55-60

12 Muscle-ups (174/2009)

Rolf said...

Jamie-
Th 95-105-115-125-135
pu body-13-20-26-35

Harv-
th 115-135-145-155-175
pu body-2.5-5-10-20

Gio-
th 50-55-60-75-80
pu body-7.5-12.5-15-17.5-25

BRow-
th 65-85-95-105-115
pu body-2.5-5-8.5-40

Rolf-
th 115-135-145-155-165
pu 1320-26-35-40