WOD: Friday, November 15, 2013

(A) Find a 5 Rep Max Thruster in 15 minutes

(B) 6 Minute Block

  • In 3 Minutes or less,  20 Unbroken Thrusters @ 70% of your 5RM from Part (A)
  • If not unbroken, attempt to complete the set in as few sets as possible
  • Finished or not, you must stop when the 3 minutes are over and rest the next 3 minutes

(C) 5 Minute Block

  • in 2 and a Half Minutes or less, 15 Unbroken Thrusters @ 75% of your 5RM from Part (A)
  • If not unbroken, attempt to complete the set in as few sets as possible
  • Finished or not, you must stop when 2 and 1/2 minutes are over and rest the next 2 and 1/2 minutes

(D) 4 Minute Block

  • In 2 Minutes or less, 10 Unbroken Thrusters @ 80% of your 5RM from Part (A)
  • If not unbroken, attempt to complete the set in as few sets as possible
  • Finished or not, you must stop when the 2 minutes are over

(E) Mandatory Cooldown

  • If there is still class time after Part D use it to do a maximum of 13 minutes of casual cardio: jog, row, or use a cardio machine upstairs and go at a cooldown/casual pace
  • My recommendation is that you row. For big classes, trade off rowing and running with a partner or two.

Fireball. Photo by Rafael Vega