Daily WOD – Jul 24, 2019

 

Welcome Erin D!

Thruster 1-1-1-1-1

Then

4x8R/8L DB Z presses

WOD Notes:  The bar can be taken from the rack today however anyone looking for extra clean practice is welcome to go from the floor.  Compare thruster to 180324.  The secondary purpose of the thruster today is to guage which bar to use during 31 Heroes.  As you warm up to your 1 rep, try to hit your 31 Heroes weight for 3 to 5 reps to make sure it is doable.

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This Post Has 3 Comments

  1. Teen Program
    1) Agility Ladder
    2) Back Squat 3×8 (Jul 15 + 5 to 20#)
    3) 3x through: 5 pull ups, 10 goblet squats, 20 banded good mornings, 30 Russian twists
    4) 4×40 yd dash

  2. 4PM
    Tiffany 30DB Thursters
    Megan 105PR!!!
    Kirsten 110 FS PR!!!
    Bri 90PR!
    Marissa 78
    Becca 50 Floor
    Kevin 175
    Fili 205
    Shawn 125
    Rob 125
    Steve K. 155 floor
    Matt 75 PR!!!
    Warnek 245 floor

  3. 5:00
    Jesse Sy 110
    Cindy 90
    Nikki K. 85 floor
    Smith Work
    Quinn 235 Clean
    Sigal 180 PR5
    Tim 130 PR
    Jeff 135 PR10!
    DT 140 floor
    Robbie 205

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