Kalsu options – Fri 12.16.16

 In W.O.D.

This year’s Compound Christmas party will be a Sunday workout and potluck!
DATE: Sunday, Dec 18th
TIME: 11a-2p
WHERE: The Compound
More info HERE

Kalsu is a Hero WOD which honors Robert James “Bob” Kalsu (April 13, 1945 – July 21, 1970), a former professional Football player, who left his sport career behind to serve his country in the Vietnam war.  This is a tough workout, so remember “Fitness” is our gym’s Rx’d option.  But WHO will try the original version!?

Strength:  Hang Power Clean 2-2-2-2-2

Conditioning:  For time (20:00 time cap):

Performance:  “Kalsu”
– Complete 100 Thrusters (135/95#).  On the minute perform 5 Burpees and max rep Thrusters until the minute runs out.  At the start of the next minute, drop the bar and perform 5 Burpees.  Then do as many Thrusters as possible until the next minute.  Continue this until 100 Thrusters are completed or the time limit is reached, whichever comes first.

Fitness: “2/3 Kalsu”
– Complete 66 Thrusters (135/95#).  On the minute perform 4 Burpees and max rep Thrusters until the minute runs out.  At the start of the next minute, drop the bar and perform 4 Burpees.  Then do as many Thrusters as possible until the next minute.  Continue this until 66 Thrusters are completed or the time limit is reached, whichever comes first.

Health: “2/3 Kalsu Light”
– Complete 66 Thrusters (95/55#).  On the minute perform 3 Burpees and max rep Thrusters (95/55#) until the minute runs out.  At the start of the next minute, drop the bar and perform 3 Burpees.  Then do as many Thrusters as possible until the next minute.  Continue this until 66 Thrusters are completed or the time limit is reached, whichever comes first.


*Optional Strength:  Wendler Week 2 Day 4:
– Power Clean
70% x 2
80% x 2
90% x 2+

(When you see 5+, 3+, 2+,or 1+, that means you do the max reps you can manage with that weight, with the goal being at least 5 reps.  If you go higher than you’re attempting to set a personal rep record at that weight, but the lifts should maintain the strictest of form.)

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