Thrusters's tag archives

Wednesday the 6th of August, 2014

"Mac" Run 1000 Meters 50 Thrusters 45/33 10 Rope Climbs, 15' Supplement: Floor Core

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 round rest 8 minutes 5 minute AMRAP 50 Push-press 50 Cal row

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: 100 Double-unders Each athlete: 15  CNJ (135/95) Each athlete: 30 Box jump over (30/24) As a team Men 70 Thrusters (135/95) 60 C2B pull-ups 20 Muscle-ups Women 70 Thrusters (9...

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) 3x20 GHD sit-ups 

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: "1/2 Kalsu" 50 Thrusters (135/95), 5 burpees to start each minute 6) Practice C2B Pull-ups if your hands are good to do so and/or  7) Make up yesterdays PM session WOD if you didnt get a chance to do it. &nbs...