Increased Thrusters – CompetitorWOD

  • October 19, 2016
  • By :
Haley
Haley

Warm-up
2 Rounds
:30 on, :15 off
-Jumping Squats
-V ups
-Shoulder Taps
-Burpees to Target
Then 2 Rounds with a band
10 Bandy Pull Aparts
10 Pass Throughs
10 Pass Throughs in Bottom of Squat

Skill
Handstand Walk
30s work:30s rest
Complete for 5 minutes and accumulate distance

Oly
Snatch
0:00- 5 snatches
3:00- 4 Snatches
6:00- 3 Snatches
9:00- 2 Snatches
12:00- 1 Rep
-The goal for this is to work toward a new Snatch PR or to match a PR, so plan your sets of 5 -4-3-2 appropriately. They should be heavy and not warm-up sets. There is enough rest to recover adequately.

WOD (15 minute cap)
21 Thrusters (135,95)
42 Burpee Lateral Jumps
15 Thrusters (155,105)
30 Toes to Bar
9 Thrusters (175,115)
18 Burpee Bar Muscle-ups

3 Comments

  • Shea

    10/20/2016 @ 12:02 am

    HS walk: no idea
    Snatch: 155×5, 175×4, 195×3, fail @205
    WOD: 12:45 rx

  • Ben Brauer

    10/19/2016 @ 4:03 pm

    HS Walk: ~75′ total
    Snatch: 165×2, missed PR at 175
    WOD: 17:59 21-15-9 for all

  • Marc Piccuirro

    10/19/2016 @ 11:43 am

    HS Walk: about 220 ft, mistakenly put 270 on board
    Snatch: 195×2 failed to tie PR of 210
    WOD: 12:02 21/21, 15/15, 9/9

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