Tag Archive for: thruster
WOD 10/28/11
400M Run @ 85% Intensity
PVC- Dislocate/Shoulder Mobility- 5 minutes
Tabata- Wall Ball
Press- 3/3/3/3/3 @ 70% 1RM
Push Press- 3/3/3 @ 80% 1RM
Thruster- 1/1/1 @ 90% 1RM
HandStand Hold- 3 rounds 1 minute each
WOD 8/10/11
5 min Super Plank (walk out)
3 rounds of: 1 min max effort- Thruster (95/65lbs); 60 second rest
4 RFT of: 10 each- Wall Ball (20/12lbs)/Ring Push Up/Supinated Hip Rotations
10 min Row @ 75% effort
WOD 7/30/11
Warm Up- Coaches Choice
Thruster- 2/2/2/2/2/2/2
3 Rounds of 1 minute: Max Rep Muscle Up
WOD 7/15/11
Warm Up- Coaches Choice
Thruster- 2/2/2/2/2/2/2
5 min AMRAP of: 3 DeadLift (275/185)/3 Push Press (115/75)
WOD 6/15/11
Warm Up- Coaches Choice
Front Squat- 1/1/1/1/1
9 min AMRAP of: 2 Front Squat (85%1RM)/ 4 Ring Dips/ 8 Toes To Bar
Sprint 40 Yards- 10 Rounds (rest 30 seconds between efforts)
