WOD – 9-21-15 – Monday

September 20, 2015 jkwuest No comments exist

10-15 to establish your heaviest complex of:

1 power snatch+1 overhead squat

 

WOD:

Starting with an empty bar (45/35)*, and moving up 10 pounds (5 pounds for women) every minute, on the minute, until failure:

5 Thrusters

 

*If you feel that you will not make it moire than 5 minutes if you start at a regular empty bar, you may scale to a 15 pound training bar.

 

If you do not clear the 5 minute mark, rest until minute 5, then complete a 10 minute AMRAP:

10 thrusters (45/35)

10 burpees

If you do not clear the 10 minute mark, rest until minute 10 then complete a 5 minute AMRAP:

10 thrusters (95/65)

10 burpees

If you do not clear the 15 minute mark, rest until minute 15 then complete a 2 minute AMRAP:

Max effort thrusters (135/95)

 

If you clear the the 15 minute mark, continue to add weight until failure, then your workout is over.

 

Score is your heaviest completed weight in the EMOM, as well as your completed rounds/reps in the AMRAP.

You MUST switch to larger weight plates when able to. You CANNOT just add 5 and 10 pound plates the whole time, so you better make your transitions FAST.

IMG_0952

 

Started from the bottom, now we here. The backyard days.

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