Thrusters & Lightning

Jul 7th, 2021

Category: Uncategorized

Thrusters & Lightning

Jill

Primarily Indoors
Warm-up
10|8 Cals – Legs Only
5 Moon To Sky

10|8 Cals – Legs & Lean
5 Inchworms with Increasing Push-Ups

10|8 Cals – Arms Only
10 Scorpion Stretch

15|12 Cals Row all together

Mobility
Alternated BlackBurn – 5 Reps each side
Frog Rotations – 5 each side
Cuff Stretch – 45s each side
Crossed Prayer – 45s each

Accessory
20 Banded Pull-aparts

Then
3 Rounds
10 Banded Face Pull
10 Straight Arm Pull-downs

Then
20 Banded Pull-aparts

WOD
At 0:00
60|50 Calorie Row
40 Thrusters 75|55
20 Pull-ups

At 9:00
60|50 Calorie Row
30 Thrusters 75|55
20 Pull-ups

At 18:00
60|50 Calorie Row
20 Thrusters 75|55
20 Pull-ups

*Thrusters are meant to be light & moveable! Cycle fast and try not to break it up.

Level 2- 65|35
Level 1- 45|25
ADV – C2B

Extra Work
E2MOM 12
3 Overhead Squats

*Increase weight as able