Friday Workout: Thrusters, and a 15 Min AMRAP

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STRENGTH

Thruster, 5-3-2

Notes: Build each set, and work up to a heavy double in a few sets

**If you missed the Shoulder Press 1RM from Thursday and can’t make it up Saturday, use this time to establish 1RM Shoulder Press instead of doing Thrusters.

WOD

Level 1

AMRAP in 15 Minutes of:

  • Run x 200m
  • Box Jump Step Down (18/12) x 20
  • Dumbbell Thruster (25/15) x 15
  • V-Up x 10

Level 2

AMRAP in 15 Minutes of:

  • Run x 200m (or Row x 250m)
  • Box Jump Step Down (24/20) x 20
  • Thruster (95/65) x 15
  • Toe to Bar x 10

Notes: It’s supposed to “drizzle” tomorrow for the first part of the day, so be careful making the turns on the running portions as it could be a little slick outside.

ANNOUNCEMENTS

SuperFit Charlottesville, June 14

SuperFit Games is coming back to Charlottesville on June 14!  Did you know that the very first SuperFit Games was held at our old facility right here in Charlottesville back in early 2010?  SuperFit has grown to be a nation-wide competition platform, but it’s returning to its roots here in Charlottesville!  If you competed in the open you are more than ready for it, and here’s your chance to compete at home!  There is an RX and a Novice (scaled) Division.  We also need judges and volunteers for the event, and you can sign up to do that at the same registration link.  Please visit the SuperFit Charlottesville page for more information and details on how to register!

Did you see the Post on Schedule Changes and Skill Clinics?  Check it out

 

9 Comments on “Friday Workout: Thrusters, and a 15 Min AMRAP

  1. just to get some movement in today:
    strength: handstand holds
    wod: 3 rnds not for time:
    200m run, 20 box step ups, 10 v-ups

    Great job today 6am! Way to keep pushing through a tough one! 🙂

    • Good luck at the meet, Melinda! And all the other strength peeps competing

  2. TH: 155 x5, 185 x3, 205 x2, 215 x1 (failed on 2nd rep)
    WOD: 3 + 10

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