wod
Thruster (Weight)
15mins to build to a heavy 1RM Thruster
Met Con (Time)
3 sets:
AMRAP in 4 mins with 1min rest between:
6 strict pull ups
8 Burpee Box Jumps 20/24”
10 single DB OH reverse lunge
*10 reps total/change hands/arms as needed
AMRAP in 4 mins with 1min rest between:
6 strict pull ups
8 Burpee Box Jumps 20/24”
10 single DB OH reverse lunge
*10 reps total/change hands/arms as needed
ADV Option:
12 chest to bar
24 DB snatch
12 steps double DB OH lunge
*for subsequent rounds, advanced athletes to start next round where they left off the round before.
2-2-2-3 Interval style WOD
20 Toes-to-Bar
15 Thrusters (42.5kg/30kg)
Max reps Bar Facing Burpees in time remaining
20 Toes-to-Bar
15 Thrusters (42.5kg/30kg)
Max reps Bar Facing Burpees in time remaining
rest 1min between rds
Extra Challenge: 25 TTB/20 Thrusters per round
Choose appropriate scaling options to be able to complet TTB + Thrusters in ~90seconds
Met Con (Time)
3 sets:
AMRAP in 4 mins with 1min rest between:
6 strict pull ups
8 Burpee Box Jumps 20/24”
10 single DB OH reverse lunge
*10 reps total/change hands/arms as needed
AMRAP in 4 mins with 1min rest between:
6 strict pull ups
8 Burpee Box Jumps 20/24”
10 single DB OH reverse lunge
*10 reps total/change hands/arms as needed
ADV Option:
12 chest to bar
24 DB snatch
12 steps double DB OH lunge
*for subsequent rounds, advanced athletes to start next round where they left off the round before.
2-2-2-3 Interval style WOD
20 Toes-to-Bar
15 Thrusters (42.5kg/30kg)
Max reps Bar Facing Burpees in time remaining
20 Toes-to-Bar
15 Thrusters (42.5kg/30kg)
Max reps Bar Facing Burpees in time remaining
rest 1min between rds
Extra Challenge: 25 TTB/20 Thrusters per round
Choose appropriate scaling options to be able to complet TTB + Thrusters in ~90seconds