Thursday: Thrusters!

Thursday: Thrusters!

So you’re working on a 1-Rep Thruster today…

Maybe this video/blast from the past will help you crush your old PR.

Enjoy!

Pre-Skill; anaerobic; run 200m x2
Skill: Push Press x6-8 reps for 10 minutes
WOD: Score is total rounds
3 min AMRAP rest 1 min x4
1 &3:
100m run
5x Burpee Pull Ups
7x Sit Ups

2&4:
100m run
5x Brains
7x Sit Ups

Pre-Skill; anaerobic; run 200m x2
Skill: Push Press x5 reps for 10 minutes
WOD: Score is total rounds
3 min AMRAP rest 1 min x4
Rds 1 &3:
100m run
5x Burpee Pull Ups
7x Sit Ups

Rds 2&4:
100m run
5x Brains
7x Sit Ups

A. Thruster: Build to a 1RM in 12 Minutes (from a rack) – average one attempt roughly every 90 seconds
B. 30 sec double unders rest 30 sec x 3 sets
C. 4 min on 1 min off x3: Score is total rounds combined
1.
100m run
5x Generators (remember these?)
7x Box Jump + Step Down (explosive jump soft landing)

2. 100m Run
5x Brains
7x V-Ups

3. 100m Run
5x Generators
7x Box Jump + Step Down