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Thrusters

Monday the 10th of November, 2014

Back squat 10-10-10-10  Up to 65% Pistols (Alternating) 10-10-10 Rest as needed Conditioning 2 rounds for total reps: 3 minutes 75/53 pound Barbell Thruster 2 Minutes Chest to Bar Pull Ups 2 minutes rest Supplement 3 x 20 GHD Hip Extension 100 abmat sit ups, fast
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07.21.14

Warm-up 1) Mobility as needed 2) Double-under Flight simulator 5-25-5 Gymnastics 3) Push A Barbell 4) Back squat week 9/ day 1, [1 x 3@ 65%, 1 x 4@ 75%, 3 x 4@ 85%, 1 x 5@ 90%] Conditioning 5) 5 rounds, each for time 10-15 UB Thrusters (95/65) 200 meter sprint rest 90 sec after each r
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07.19.14

Warm-up 1) Mobility as needed 2) 4 x 250meter row, rest balance of 2 minutes Barbell 3) Snatch to max in 3 attempts 4) Clean and jerk to max in 3 attempts Gymnastics 5) Gymnastics Pull B Conditioning 6) Team Metcon, (Same sex teams of 3 or Crush teams) Follow the leader Each athlete:
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03.31.14

Warm-up 1) 4 x 250 row on 4 minutes 2) Mobility 3) Open WOD 14.5 For time 21-18-15-12-9-6-3 reps of: Thrusters, 95 / 65 lb. Bar facing burpees Barbell 4) Hang squat clean + Squat clean to heavyCore 5) 3×20 GHD sit-ups 
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03.26.14

1) Dynamic warm-up of choice (ask Kendra for hers) 2) 3rds, 10 Hip extension/ 10 GHD sit-up/ 40′ HS walk 3) Work up to Max behind the neck jerk + Front rack jerk 4) Front squat 3-3-2-2-1-1, add 5 lbs to each lift from last week or go for PR if you feel good. 5) For time: “
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09.28.13

Warm-up- Row 50 cal/ 40 Push-ups/ 30 Wallball/ 20 Strict Pull-ups 1) Muscle snatch to hvy single (no misses) 2) Hip snatch, work up to heavy double (10-15 min) 3) Hatch squat (week 5/ day 2) 4) Airforce WOD- For time: 20 Thrusters (95/65) 20 Sumo deadlift high pulls 20 Push jerks 20 O
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09.22.13

Warm-up 1) Run 400, rest till 4 minutes, run 400 2) Max effort Ring support hold with turn-out/ Max effort False grip hang with 90 degree elbow bend 3) Not For Time- 30 HSPU(anyway)/ 30 T2B/ 30 GHD sit-up/ 30 DB snatch/ 15 BMU Barbell 4) Snatch 80-85%x3x5sets 5) CNJ 80-85%x3x5sets Con
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Tuesday the 12th of February, 2013

10 Min EMOM, working and resting for 30:30 each minute. Alternating exercises.  Pistols Bar Muscle Ups Rest Death by Thruster 135/93 In this workout you will perform one thruster the first minute, 2 thrusters the second minute etc. Any drop of the barbell will result in a 10 burpee pe
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Friday the 21st of December, 2012

Power Clean 3-3-3-3-3+ 50-60-70-80-90% Rest 3 Rounds For Time: 11 Thrusters 135/93 22 Lateral bar hops 11 Power Cleans 135/93 *every broken set of Thrusters or Power Cleans results in 5 burpee penalty to be completed before time is called. SCORES Challenge of the Week: 5k run, post ti
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