STRENGTH
Front Squat, 5-3-2, add weight and work up to a heavy double
WOD
Level 1
AMRAP 6:
- Dumbbell Thruster (25/15) x 10
- Burpee x 6
Level 2
AMRAP 6:
- Thruster (75/45) x 10
- Burpee x 6
Notes: Thruster weight should feel light at first, but break when necessary to keep moving efficiently and quickly. I.e. Try “pyramid down” technique in breaking thrusters (5-5 in earlier sets, and something like 5-3-2 when you start to bump up against that “wall” in later sets).
Post Workout
If you have time after workout, spend a few minutes mobilizing shoulders (lax ball or band routine)
strength: 115, 125, 135
WOD: 5+11 rx
FS: 80kg
WOD: 5 Rx
FS up to 60kg
WOD 6+10 rx
FS: up to 115kg (253#)
WOD: 6+6 rx
FS: 115, 125, 135
WOD: 6 + 6 Rx
Front Squat: Up to 2 x 243lbs.
WOD: 4+6. Bleh.
up to 225#
6 + 1
FS: 105, 115, 125
6+11 rx
6
variation at home- 50 thrusters @ 39# then 50 burpees- 7:15
FS: 185#
WOD 4+6 rx
FS: 125#
WOD: 5 + 13
FS: 135,155,170 (pr?)
WOD: 6 + 11 rx