3209 99th Street
(behind Stella's Blue Sky Diner)
Urbandale, IA 50322
(515) 360-8209
WOD
Thruster
5-4-3-2-1-1
then
KB Complex
10 KB Swing
10 KB High Pull
10 KB Clean and Press
10 KB Snatch
10 KB Reverse Lunge
*Do all 50 Reps with RIGHT hand then repeat with LEFT hand
* Complete two (2) full cylcles
* Resist the urge to set the KB on the ground for as long as possible
Post loads and times to “comments”
Coach Q getting Bodyweight Overhead on thruster. Strong work
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3209 99th Street (behind Stella's Blue Sky Diner) | Urbandale, IA 50322 | (515) 360-8209 | 
Thrusters 5-4-3-2-1-1
75-80-85-90-100-115
KB complex @ 26 lb- 9:10
Of course I did as I was told, and I didn’t put the damn thing down. THEN I get told that if I didn’t put it down, then that must mean 26 lbs was too light. I can’t win!!!!
Men…you can never please them…:) Nice work Katie…!
Sorry I slept through my alarm again! Once this test is done I will be more regular!
Thrusters @ 5-4-3-2-1-1: 135-165-195-205-230
KB Complex was a nice closer on today’s WOD… took me around 18 minutes.
Cheez wiz Q. 230lbs is impressive. Nice job!
Thruster: 65-75-85-90-95 or something close to that. I ended with 95 although I did an extra set of 1 at the end.
15:21 with 26 lbs. KB. Tried the 35 lb. but didn’t last long.
also did my first unassisted pullups ever today – a set of 5 and a set of 4.
Sweet! Good job Kelly.
Great job on the pull-ups!
way to go Kelly! Awesome
Tanya – join me in saying to Kelly: NO MORE BANDS! NO MORE BANDS!
I’m so happy for you reaching that goal!!
THrusters 5-4-3-2-1-1
105-110-115-120-125-130
Tough day at the office!!!
Cheryl – 130? Seriously – Now you have to do at least a 95 lb. Fran.
11:34 with a 26lb KB before doing thrusters.
After taking so long to finish last night WOD, I decided to scale back a little on weight to keep the intensity up.
95-105-115-125-145-150
Kevin
14:00 WOD w/ 35# KB – didn’t set KB down on first set – had to set down between clean & presses and snatches on second round – this WOD exhausted me.
My thrusters stunk tonight – I had no strength left in my shoulders – concentrated on form @ about 95#. My shoulders were so sore, they kept me awake last night.