2019-12-28 WOD

WARM
std warmup
3 min AirDyne
thruster warmup

MAIN

A. Kalsu. For time:
{
100 thrusters 135# (I scaled to 95#)
every minute starting at 0: 5 burpees
}
24:50

Little slower than last time I did it, but am getting over a cold, so I'll take it.

2016-08-25 WOD

Makeup day. Was on the fench about doing Kalsu from last Saturday. Couple folk were doing it, so I did it.

WARM

Std warmup

400m run

MAIN

A. "Kalsu" – 100 Thrusters for time 135# Rx (I did 95#), but with a 5 burpee buy-in and interruption at the top of every minute. WHAT. A. GRIND!

time: 22:56

6,5,5,5,4 = 25 thruster, 30 burpees

4,4,4,3 = 15 thruster, 20 burpees

3,3,3,3,3 = 15 thruster, 25 burpees

3,3,3,3,3 = 15 thruster, 25 burpees

5,5 = 10 thruster, 5 burpees

total of 100 thruster, 105 burpees 

I added:

B. MU/PU work

1x3 strict pullups

1x3 strict C2B pullups

2x2 weighted pullups – 22#

3x1 strict BarMU

2013-12-28 WOD

*SUPER* hard wod today, even though scaled.

WARM
std warmup
1k row
thruster warmup

MAIN

A. "Kalsu" (hero wod)
100 Squat Clean Thrusters for time, 135/95# (I did 95#)
5 burpees on the top of each minute.
 25 min time cap

At the end of 25 min, I'd done 125 burpees and 96 thrusters. There was no way I was finishing out hte last four. I was SMOKED!

5 min rest

B. 135/95 barbell carry around building, 10 cal Airdyne for every drop.
I did 95#, didn't drop

2013-07-17 WOD

Good God today was hard. Esp part B.

WARM
std warmup
3 rounds
{
1 wallwalk
10 wallball cleans 20#
}

MAIN
A. 4x8 front squats at heavy-ish weight.
I did 115# - heavy for 32 reps anyway

B. "Kalsu" scaled. 100 squat clean thrusters, 75#, for time, stop and do 5 burpees at the top of each minute. scale burpees if needed to fit within 20 seconds or so. 25 min time cap

SCthrusters: 7-6-6-6-5-5-5-5-5-5-4-4-4-4-3-3-4-4-3-3-4-5  = 100
and burpees: 5-5-5-5-5-5-5-4-4-4-4-4-4-4-4-4-4-4-3-3-3 = 88

Total time, 22:45