Warm-Up
Strength & Skill
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WOD95/65 pound Thruster, 100 reps Cool Down50 sit ups, 50 supermans |
W.O.D. 09-19-2012
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Tag Archives: thruster
W.O.D. 03-21-2012
warm up: 100 double unders, 50 single count mountain climbers
skill: thruster technique
wod
max thrusters (75/45)
3 minutes on, rest one minute
3 rounds
W.O.D. 09-26-11
warm up: 2 rounds of Cindy
wod
21 thrusters 95/65
400m run
18 thrusters
400m run
15 thrusters
400m run
st: one rep max thruster
W.O.D. 08-22-11
wu: 50 DU, 20 push-ups, 20 lunges
wod
21-15-09
thrusters and pull ups 95/65
cool down: 1 mile run for time
W.O.D. 06-13-11
wu: 800m run, 25 med ball cleans, 25 push ups
st: weighted pull ups 1-1-1-1-1
wod
“Death by Thrusters”
minute one: 1 thruster
minute two: 2 thrusters
….continue until you cannot complete the number of thrusters in the alloted time.
W.O.D. 04-08-11
wu: 1000m row
st: hang power clean 1-1-1-1-1-1-1
wod
“Fran”
21-15-9
thrusters
pullups
W.O.D. 02-21-11
warm up: 800m run, 25 push ups, 50 situps
strength training: hang power clean 1-1-1-1-1-1-1
wod
“Fran”
21-15-09
thrusters and pull ups
W.O.D. 01-14-11
warm up: 50 double unders, 30 lunges, 50 sit ups
strength training: 1 mile run for time, AMRAP box jumps 2 minutes, max vertical jump
wod
“Death by Thrusters”
minute 1: 1 thruster 95/65
minute 2: 2 thrusters…
until you can no longer complete the reps in the time
W.O.D. 01-03-11
warm up: 100 double unders
strength training: front squat 2-2-2-2-2
wod
“Fran”
21-15-09
thrusters
pull ups
W.O.D. 12-08-10
warm up: 200m farmer’s carry
strength training: hang squat clean 1-1-1-1-1
wod: for time
21 thrusters 75/115
21 paralette burpees
15 thrusters
15 paralette burpees
9 thrusters
9 paralette burpees
