thrustersm

Here's Coach Josh checking everyone's thruster mechanics before beginning a WOD. Are you ready for Monday's thrusters?

 

 

1. Review, as a group, the elements of the pre-class dynamic warm-up. (15 min)

2. Ten minutes for deliberate practice of the five positions of the thruster and to warm up weight for WOD. (10 min)

3. Run Prep.

4. “Jeff Lynne”

  • Run 800m
  • AMRAP 2 Box jumps
  • AMRAP 2 Cal row
  • AMRAP 2 Toes-to-bar
  • AMRAP 2 Thrusters
  • AMRAP 1 Box jumps
  • AMRAP 1 Cal row
  • AMRAP 1 Toes-to-bar
  • AMRAP 1 Thrusters
  • Run 800m

Score is total reps. Staggered starts as needed.

LIII: 24/20” box, 95/65lbs thruster LII: box as appropriate, thruster @ 50% 1RM, T2B as appropriate LI: all exercises as appropriate, 15 reps/exercise first time through, 10 reps/exercise second time through.

 

 

Have fun!