Strength / Skillwork
Thruster Skill Work
w/ an empty Barbell
10 Frankenstein Squats
10 Alternating High Elbows in front rack
10 Front Squats (w/ MB or Box)
10 Knee-bend Drives (on command)
10 Push-press
10 Thrusters
Add 10-30# and do 10 more Thrusters
10 Frankenstein Squats
10 Alternating High Elbows in front rack
10 Front Squats (w/ MB or Box)
10 Knee-bend Drives (on command)
10 Push-press
10 Thrusters
Add 10-30# and do 10 more Thrusters
Shoulder Press (10-8-8-5-5-5-5)
BB-50-65-85-85-85-85
WOD
Metcon (AMRAP – Reps)
5 Rounds of 15s On / 45s Off
– Thrusters 95/65# [135/95#] – Pull-ups [Wt. Pull-ups 55/35#] – Burpees
– Thrusters 95/65# [135/95#] – Pull-ups [Wt. Pull-ups 55/35#] – Burpees
Switch exercises during each rest period.
Score = total reps
Elements
Metcon (AMRAP – Reps)
5 Rounds of 15s On / 45s Off
– DB Thrusters 20/15s [30/20s] – Ring Rows w/ arms perpendicular to rings at bottom [pull-ups] – Burpees
– DB Thrusters 20/15s [30/20s] – Ring Rows w/ arms perpendicular to rings at bottom [pull-ups] – Burpees
Switch exercises during each rest period.
Score = total reps
