STRENGTH
Barbell Thruster 5-5-5
WOD
Level 1
3 Rounds for Time of:
- Thruster (75/45) x 5
- Box Push-Up x 10
- Deadlift (75/45) x 15
Level 2
4 Rounds for Time of:
- Thruster (135/95) x 5
- Handstand Push-up x 7
- Deadlift (135/95) x 15
*Notes: Use the same barbell/weight for the thruster and deadlift.
135
6:49 rx
95,135,155 on the 5×3
5:50 tx
Up to 95 on thrusters
8:05 with 3 abmats
55, 65, 70 for 5×3
7:01 with 55 for lifts
135# Thrusters
WOD: 9:43, 115#, 2 abmats 1st round then box hspu’s for the other 3
Up to 135 on thrusters.
WOD: 6:38 at 95# and box push-ups with paralettes.
115
WOD: 8:18 @ 95.
WOD variation in Orlando – Subucrossfit
5 thrusters (65#)
3 rope climbs
15 box jump
4 rounds- 8:05
15:05 HSPU negatives
3 rds at 8:03
4:59 @ 75# and less than perfect incline box push ups.
Thrusters: 135, 155, 155
WOD: 12:15 @ 135, 1 abmat HSPU 1st round which caused me to blow up and box HSPU’s for remaining rounds but never recovered
6:25 rx