Thursday Workout: Shoulder Press, Row, Thruster, Muscle Up

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STRENGTH

Shoulder Press, 5 sets of 3 reps, add weight each set as possible

WOD

Level 1

3 Sets:

  • Ring Row x 12
  • Dumbbell Thruster x 12
  • Row x 20 Cals
  • Rest 3 Minutes

Level 2

3 Sets:

  • Muscle Up x 7
  • Thruster x 15 (95/65)
  • Row x 30 Cals
  • Rest 3 Minutes

Goal is consistent round times – scale reps on muscle ups or do 2x reps of pull variation (no push)

Round Times Capped at 5 Minutes.

2 thoughts on “Thursday Workout: Shoulder Press, Row, Thruster, Muscle Up

  1. SP: 65, 70, 75, 80, 85×1, 75×2
    Wod: 3:40, 3:43, 3:37 @ 55#, ring rows

  2. SP: 55, 60, 65, 70, 75
    WOD: 12:13 (7 ring rows, 7 box dips, 55#)

    Tried to scale this to a recovery WOD, but it still kicked my ass.

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