WOD January 2, 2015


– 10 Minutes To Find 3RM Thruster

My workout:
I paired up with this tiny but superstrong girl from Switzerland who dropped in on her holiday. She was amazing!! Pushed me to go heavier as well. I ended up doing 3 reps at 100 lbs (45.4kg).


15 – 12 – 9 reps of:

– Front Squats #135/95

– Handstand Push Ups

Rest 2 Mins:

– 3 x Max Hold Plank (Rest 30 seconds between sets)

My workout:
Finally back in the box after a full week of nothing. It felt really good. Even though the WOD was tough I finally felt super energized again after the workout, instead of feeling destroyed as I have felt mostly last month. That didn’t mean it wasn’t hard though. I used the Rx weight of 95 lbs, which is really heavy for my front squat. I realized just before we started that I should either take weight off or scale the reps. I didn’t have time to take weight off though so I decided to scale the reps to 9-6-3. Which was perfect. Both for the squats and for the handstand push ups as well. I did them strict with 1 plate under 1 abmat. I struggled on the very last one.. and ended with 6 minutes 45 seconds.

For the max plank holds I did:

1 min – 30 sec – 30 sec – 20 sec – 30 sec

Earlier on the day I walked 5km along the beach with Murphy.


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