Friday Workout: Thrusters, Short AMRAPs

Today is Christina’s last day in the gym before she leaves Charlottesville for bigger and better things (PT School!).  Good luck with everything Christina, we’ll miss you here at the gym!

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STRENGTH

Thruster, build to a 5RM for the day in a few sets (10 minutes max)

WOD

Level 1

AMRAP 4:

  • Box Jump Step Down (18/12) x 10
  • Lunge Holding Kettlebell x 10 (5/leg)

Rest 2 Minutes

AMRAP 4:

  • Row x 150m
  • Goblet Squat x 10

Rest 2 Minutes

AMRAP 4:

  • Kettlebell Deadlift x 7
  • Burpee x 12

Level 2

AMRAP 4:

  • Box Jump Step Down (24/20) x 10
  • Overhead Squat (95/65) x 10

Rest 2 Minutes

AMRAP 4:

  • Row x 150m
  • Front Squat (135/95) x 10

Rest 2 Minutes

AMRAP 4:

  • Deadlift (185/135) x 7
  • Burpee Over the Bar x 12

Notes: Use the same bar for all 3 parts, adjust the weight as needed so that you can move efficiently through each piece. Sub 100m run for row if necessary

ANNOUNCEMENTS/UPCOMING EVENTS

1. Due to a scheduling conflict, the Park WOD is moved up to June 21!  See the FB Event for more info!  That’s this Sunday!!!!!

2. Join us at Fridays After Five on June 19! More info HERE.

3.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

6 thoughts on “Friday Workout: Thrusters, Short AMRAPs

  1. Thruster: 115
    WOD 1: 3+10
    WOD: 2+30 meters
    WOD 3: 3

  2. 115#
    3+1
    2+88m
    2+18 (accidentally did 125# the first round)

  3. 85# for 5, 90# for 4
    3 + 5 @ 60#
    2 + 50 meters rx
    2 + 11 @ 125#

  4. 165 3+14 2+156 2+15

  5. 3 + 15, 2 + 153, 2 + 8

  6. Thruster: 135#

    WOD1: 2 + 6 rx
    WOD2: 2 + 62m rx
    WOD3: 2 + 8 rx

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