Tag

Thrusters

STRENGTH: In 10 min find 1RM Cluster WOD: 2 Rounds 15 Cluster @ 50% 5 Rope Climbs

STRENGTH: Thruster 1 RM WOD: “Charlie Sheen: 10 Atlas Stone Cleans then do Fran 21-15-9 Thrusters @ 95/65 Pull ups

WOD: “COE” 10 Rounds 10 Thrusters @ 95/65 10 Ring Push Ups

SKILL: Rope Climb Technique WOD: 4 Rounds 1 min Max Effort Assault Bike 15 Thrusters @ 115/75 Rest 3 min

STRENGTH: Back Squat 3 x 5 WOD: 75 Thrusters for time @ 115/75

STRENGTH: Press 4 x 3 WOD: 21 Goblet Lunges @ 24/16 100m Farmer Carry @ 2×24/2×16 21 KB Thrusters @ 24/16 100m Farmer Carry 15...

STRENGTH: Snatch 5×1 @ 95% WOD: 30 Manmakers @ 50/35

STRENGTH: Clean & Jerk 5×1 @ 95% WOD: 10-8-6-4-2 Dual KB Thrusters @ 16/12 kg 2-4-6-8-10 Burpee Box Jump @ 24/20

SKILL: Ultimate Plank Series WOD: 16 min Alternating TABATA DB or KB Thrusters KB Swings Burpees Sit ups

SKILL: Running Drills WOD: FRAN 21-15-9 Thrusters @ 95/65 Pull ups