Cool New Complex

  • September 1, 2015
  • By :
Moreno
Moreno

Strength
Work up to Max weight for the complex
1 Thruster
1 Push-press
1 Push-jerk

WOD
3 rounds
60 Double Unders
30 Wallballs (20/14)
20 Deadlifts (185/115)

Level 2- (155,105), 20 Wallballs, 30 Double unders
Level 1- (115.75), Singles, 20 WB, 15 Deadlifts

Conditioning Class: WOD
Rowing Tosh
3 Rounds
Row 250m
Row 500m
Row 750m
Rest 1:1

Conditioning Class:ย Core
Alternating Tabata
L-Sit Hold on Pull up Bar
Sit ups (no arm throw)

14 Comments

  • Kurt Brumme

    09/06/2015 @ 1:15 am

    Complex: up to 185
    WOD: 11:53
    Took a few days to show up, but glad to get moving again

  • Ryan Gould

    09/02/2015 @ 3:04 pm

    Complex: 155#
    WOD: 19:27 Rx (40 DU’s)

  • Nick Alonso

    09/02/2015 @ 11:56 am

    Complex: 185#
    WOD: 13:46 RX

  • jason barrow

    09/02/2015 @ 12:49 am

    Complex: 175#
    WOD: 13:21 Rx (I threw to a 9′ target to even out what Eddy did.)

    • Eddy

      09/02/2015 @ 2:12 am

      Yoooo, easy with that! I’ve never thrown to the shamrocks by the water fountain in green. Felt like I was heaving the damn ball!

  • Trevor Crean

    09/02/2015 @ 12:26 am

    Cool new complex: 155#
    WOD: 11:45 Rx.

  • Eddy

    09/01/2015 @ 6:17 pm

    Complex: 175#
    WOD: 13:39 Rx (Realized I was throwing to an 11′ target instead of 10′ on WBs…)

  • Michael Byrnes

    09/01/2015 @ 4:24 pm

    Strength: 215#
    WOD: 11:26 Rx

  • Crowley

    09/01/2015 @ 2:09 pm

    strength: 205#
    wod: 10:58rx

  • melstec

    09/01/2015 @ 1:51 pm

    Strength: 115#
    WOD: 12:51 rx

  • Frawls

    09/01/2015 @ 1:21 pm

    Strict Work/Shoulder Rehab
    WOD: 12:06 Rx

  • Brian M. Maser

    09/01/2015 @ 12:32 pm

    Complex: 195#
    WOD: 11:56 Rx
    #clangandbang

  • Marc Piccuirro

    09/01/2015 @ 11:29 am

    Wicked cool new complex: 225
    WOD: 11:40 rx

  • Morgan

    09/01/2015 @ 11:15 am

    Complex: 155; failed 160 twice on the push press
    Wod: 9:00rx
    Post wod did a few MUPs and hand stand walk practice. Thanks for the help Shreddy!

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