Friday Workout: Thruster, Pull-up, Burpee

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STRENGTH

Level 1: Thruster, 4×4, building each set

Level 2: Build to a heavy* 2-rep Thruster from the floor (compare to 021215)

*Heavy means heavy for the day, not a 2RM – you should aim to get there in 4-6 working sets and shut it down before you hit failure

WOD

Level 1

15-12-9 Reps of Each For Time:

  • Dumbbell Thruster
  • Burpee
  • Ring Row

Level 2

15-12-9-6-3 Reps of Each For Time:

  • Thruster (115/85)
  • Burpee
  • Pull-up*

*Advanced: scale to Chest to Bar Pull-ups.  15 Minute Time Cap.

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3 Comments on “Friday Workout: Thruster, Pull-up, Burpee

  1. 85#
    Wod: 11:40 (15, 12, 9: 65# thruster, half pullups/half ring row per round)

  2. Thruster double: 95# (same as last time)
    WOD: 9:56 (85# front squats, unhappy shoulder)

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