Tag Archives: thruster

0949:

WU: CDM STRENGTH: DL • 5 reps @65% • 3 reps @70% • 2 reps @75% • 1 rep @ 80% • 5 reps @80% WOD: For time • 15 12 9 power clean, pull up, thruster 95/65 • 1000 m run • 9 12 15 thruster, pull up, power clean GA: 12 9 6… Read More »

0941:

WU: roll chest, back, lats. Then 6 rds tabata plank holds – focus on grounding the fingers aggressively. STRENGTH: b. press 15-20 minutes to post 3 or 5RM WOD: 10 minute EMOM – No measure 2 RDL – 4 bent row – 1 hang squat clean – 2 thruster 95/65 or Scale load to assure… Read More »

0922:

Coach Audi.  WU: 10 burpees, 10 v-ups, 20 walking lunge steps STRENGTH: DL 4X3@80% WOD1: 3 minute Amrap 6 Thruster 65/45 6 LOTBB Rest 3 minutes WOD2: Death by thruster/BJ 10min cap. 1 Thruster 115/85 1 box jump 24”/18” GA: Scale the load hit the reps.

0860: 21 day sugar detox starts Monday!

0860: opening 21 day detox WU: roll lat, chest, quad, hip – shoulder band 2 minutes STRENGTH: b.squat 1X5@60% 1X3@65% 1X1+@70% WOD: 2 4 6 8 10 12 14 16+ reps & rounds in 10 minutes Thruster 95/65 OTBB Finish: Run 1 mi – no clock GA: use DB’s & perform reg. burpees The Yes/No… Read More »

0843:

WU: GET ATHLETES WARM!!!!!! Do not start this with a cold body. WOD: Death by EMOM– add 1rep every minute on minute till detonation! If you fail at rd 7 or lower then run 1000 m immediately. Thruster 95/65 LOTBB (1-fer) STRENGTH: 8X2 DL @ 85% GA: Scale thruster light /use standard burpee type. Running… Read More »