Tag

Thrusters

10 min EMOM: Power Clean + Jerk + Hang Squat Clean @ 85% WOD: 4 Rounds 30 sec AMRAP H2H Swings @ 16/12 kg 30...

Rope Climbs WOD: 2 Rounds – 30 sec work / 30 sec rest Thrusters @ 95/65 Bike Burpees Row Power Cleans @ 95/65 Bike Burpees...

SKILL: Rope Climb Technique WOD: 100-80-60-40-20 Double under’s* 25-20-15-10-5 DB Thruster’s @ 35/25 *sub Assault bike 60sec-50-40-30-20

LIFT: Press – 5 x 3 WOD: 12 min Ladder 1 Thruster @ 135/95 + 3 C2B pull ups 2 Thruster + 3 C2B 3...

SKILL: Sled Push for load WOD: 100-80-60-40-20 Double under’s* 25-25-15-10-5 Thrusters @ 75/55 *sub 60-50-40-30-20sec Assault Bike

SKILL: Single leg balance & Agility drills WOD: Partners complete -50 burpee buy in- 2 Rounds 100 Thrusters @ 45/35 50 Pull ups 100 H/R...

SKILL: Seated Sled Pull WOD: AMRAP in 9 3 Power Clean @ 105/75 5 thrusters 15 Double under’s

SKILL: 40 single leg deadlift WOD: Partners Complete 2 Rounds 21-15-9 DB Thrusters @ 35/25 20 Med Ball Pass Sit ups after each set *Athlete...

LIFT: Bench Press – 5 x 3 WOD: 2-4-6-8-10 Thrusters @ 115/85 5-4-3-2-1 Ring MU

LIFT: Front Squat – 4 x 2 WOD: AMRAP in 9 5 Thrusters @ 105/75 20 Double under’s