Tag Archive for: Thruster- 15 min to heavy single

WOD 10/3/14

8 Minutes of Hip/Back/Shoulder/Ankle Mobility A- WU- 5 Rounds of: 30/30 Jingle Jangles + The Dot Drill (all 5 patterns 5 x's each) + 20 Wall Facing Prisoner Squat   -9 Minute Cap B- Thruster- 12 Minutes To A Heavy Single C- Squat-…

WOD 11/29/12

  8 Minutes of Shoulder/ Hip/ Back Mobility WU- 5 Minute AMRAP of: 21 Air Squat/15 Push Up/9 Pull Up Thruster- 15 Minutes To Establish A Heavy Single (From The Rack) For Time- 25 Thrusters (95/65)/25 Ring Row/800M Run/25 Thruster/25…

WOD 9/17/12

5 Minutes of Shoulder/Hip Mobility WU- 5 Minute AMRAP of: 200M Run/20 Double Unders/20 Air Squats Thruster- 15 Minutes to Establish Heavy Single Fran= 21/15/9 RFT of: Thruster (95/65)/Pull Up For Time: 100 Ab-Mat Sit Ups

WOD 9/17/12

5 Minutes of Shoulder/Hip Mobility WU- 5 Minute AMRAP of: 200M Run/20 Double Unders/20 Air Squats Thruster- 15 Minutes to Establish Heavy Single Fran= 21/15/9 RFT of: Thruster (95/65)/Pull Up For Time: 100 Ab-Mat Sit Ups