Open WOD 23.2A
15min AMRAP:
5 Burpee Pull-ups
10 Shuttle Runs (1 rep = 50 ft)
**Add 5 Burpee Pull-ups after each round**
Immediately following 23.2A
Open WOD 23.2B
5min AMRAP:
1 Rep Max Thruster (from floor)
Core Isometrics
1min L-sit Hang (bar/rings)
1min Bird Dog Hold Left/Right
1min Hollow Hold
1min Bird Dog Hold Right/Left
1min GHD Sit-Up Hold
1min Hip Extension Hold
1min High Plank Hold
1min Low Plank Hold
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A1. 4+16 rx
A2. 185-205-215
B. Complete
a) 4+20 (110 Reps)
b) 240
2023: 117 Reps /247
A: 4+11 Rx
B: 175 sq-cl thruster
C: complete
Glad to see Josh back in the routine, typically putting in work before sunrise 💪
4+20 Rx
105#
5 rounds, 125 reps rx
Thruster: 165-195-225-230(x)
2/27/23: 5+8,133 rx
Thruster: 168-198-223-228(x)
2/24/23: 5+7, 132 rx
Thruster: 168-198-218(x)-218-233(x)
5+4
185
A. 5 + 25 rx
B. Training – back isn’t having it
A. 5+13 – 136 reps (Walking)
B. 265 lbs
2023: 5+20 – 145 reps // 255 lbs
135-225-255-265
5+7 rx (132 reps)
230 thruster PR
4+24 rx run
215
4+16 last year.
237
118 Reps. 215 Thruster
2 reps better.
6 lbs heavier
5+13 RX
2023: 5+29 RX