Wednesday Workout: Heavy FS and Light and Fast

1625724_10151866629506751_370184088_n

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)

13 thoughts on “Wednesday Workout: Heavy FS and Light and Fast

  1. strength: 115, 125, 135
    WOD: 5+11 rx

  2. FS: 80kg
    WOD: 5 Rx

  3. FS up to 60kg
    WOD 6+10 rx

  4. FS: up to 115kg (253#)
    WOD: 6+6 rx

  5. FS: 115, 125, 135
    WOD: 6 + 6 Rx

  6. Front Squat: Up to 2 x 243lbs.
    WOD: 4+6. Bleh.

  7. up to 225#
    6 + 1

  8. FS: 105, 115, 125
    6+11 rx

  9. variation at home- 50 thrusters @ 39# then 50 burpees- 7:15

  10. FS: 125#
    WOD: 5 + 13

  11. FS: 135,155,170 (pr?)
    WOD: 6 + 11 rx

Leave a Reply

Your email address will not be published.

search previous next tag category expand menu location phone mail time cart zoom edit close