Wednesday Workout: Thrusters, and AMRAP of Sit-ups, KBS, and Push-ups

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STRENGTH

Thruster, work up to a moderate/heavy triple in 10 minutes (not a 3RM)

Notes: Take barbell from the floor, focus on touch and go reps if possible.

WOD

Level 1

AMRAP 7:

  • Abmat Sit-up x 15
  • Russian Kettlebell Swing (40/25) x 12
  • Box Push-up x 9

Level 2

AMRAP 7:

  • Abmat Sit-up x 15
  • Kettlebell Swing (70/53) x 12
  • Hand Release Push-up x 9

ANNOUNCEMENTS

Saturday Class Schedule

There will be NO regular make-up class on Saturday at 10am.  This time will be reserved for those competing in the open workout.  Regular class make-up will be held at 11am as normal.

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15 thoughts on “Wednesday Workout: Thrusters, and AMRAP of Sit-ups, KBS, and Push-ups

  1. strength: 95#
    WOD: 4+27 rx

  2. Strength: 145#
    WOD: 4+21 rx

  3. Mobility warmup
    Then:
    15 x 30 Sec Row Hard/90 Sec Active rest, during active rest must accumulate 300+ stepups or box jumps.
    Total meters rowed 2793, 302 (282 boxjumps/20 step ups)

  4. 95#
    5+28 (alternated 53# Russian and 45# overhead)

  5. 95#
    5+30 rx

  6. 185#
    6+5 rx

  7. Thruster trips: 175
    WOD: 4+16 rx

    1. After thinking about it, I think i might have lost count and had 5+16. Not sure.

  8. 100#
    WOD: 5+15 @ 35#

  9. 85#
    6 + 1 (53# Russians)

  10. Thruster 125#
    WOD 4+34 (70# Russians 2 rds, 70# Americans 3 rds)

  11. 65#
    5+14 @ 35#

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