Thruster Strength
WOD April 20th , 2023 Thruster from the Rack 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 B. Cash out AMRAP 9 Partner WOD Partner A 2 Db thrusters Partner B 2 DB thrusters Partner A 2 burpees Partner B 2 burpees Partner A 4 Db […]
WOD April 20th , 2023 Thruster from the Rack 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 B. Cash out AMRAP 9 Partner WOD Partner A 2 Db thrusters Partner B 2 DB thrusters Partner A 2 burpees Partner B 2 burpees Partner A 4 Db […]
WOD Wednesday April 19th , 2023 AMRAP 15 9 deadlifts 185 / 125 18 lunges 36 double unders
WOD Tuesday April 18th , 2023 Run 400m 27 ground to overhead 95 / 65 Run 400m 27 ground to overhead 95 / 65 Run 400m 21 ground to overhead 95 / 65 Run 400m 15 ground to overhead 95 / 65 Run 400m 9 ground to overhead 95 / 65
Friday April 14th , 2023 AMRAP 20 Run 250m 10 bench press 155 / 105 Run 250m 10 power clean 155 / 105
April 13th , 2023 A. Back squat 5 – 3 – 1 – 5 – 3 – 1 – 5 – 3 – 1 Decrease load after every single. B. Row max cals 4 – 3 – 2 – 1 minutes with a partner.
Wednesday April 12th , 2023 AMRAP 15 10 alternating DB snatch 50 / 35 10 toes to bar 10 box jumps 24 / 20
Tuesday April 11th , 2023 A. 15 min emom Power clean + Hang squat clean + push jerk build over the course of 15 minutes. B. Grace 30 clean and jerks for time 135 / 95
Monday April 10th , 2023 Every 5 min for 5 rounds perform 1 round of Helen 400m run 21 kettlebell swings 53 / 35 12 strict pull ups score fastest and slowest round
Friday April 7th, 2023 Front Squat Pause 3 – 3 – 3 – 3 – 3 Cash out AMRAP 7 10 V – ups 3 squat cleans 185 / 125
Front Squat with Pause Read More »