Thrusters Three Ways

Apr 1st, 2021

Category: Uncategorized

Thrusters Three Ways

Ken

Warm-up
1:00 Each Station No Rest
-Row
-Kneel To Stand with BB in front rack
-Row
-Squat Morning
-Row
-Strict Press

Mobility
Quad Rolling
Quad Stretch

Strength
E2MOM10
Front Squat
3 Reps @ 80%

WOD
In 4 Minutes
50|40 Calorie Row
Then AMRAP Thrusters 95|65

-Rest 2 Min-

In 4 Minutes
40|32 Calorie Row
Then AMRAP Thrusters 115|75

-Rest 2 Min-

In 4 Minutes
30|24 Calorie Row
Then AMRAP Thrusters 135|95

Level 2- 65|35, 95|65, 115|75
Level 1- 45|35, 75|55, 95|65
ADV – 115|75, 135|95, 165|110

Extra Work – Conditioning
Bike 40|30 Cals @ 70%

Bike 10/7 Cals Just Arms

Right into:
7 sets of
30s Hard
10|7 Cals Just Arms

Bike 40|30 Cals @ 70%