Thursday Workout: Thruster, Burpee Box Jump, Mobility Work

WOD

Level 1

12-9-6 Reps of Each for Time:

  • Thruster (85/55)
  • Burpee Box Step Up (24/20)

Rest 5 Minutes

12-9-6 Reps of Each for Time:

  • Thruster (65/45)
  • Burpee Box Jump (18/12)

Level 2

12-9-6 Reps of Each for Time:

  • Thruster (135/95)
  • Burpee Box Jump (30/24)

Rest 5 Minutes

12-9-6 Reps of Each for Time:

  • Thruster (115/75)
  • Burpee Box Jump (24/20)

Notes: Scale as needed, but aim for starting part 1 at heavier thruster weight than what you would normally use and then drop it back for part 2.

Compare to Here

POST-WOD STATIC STRETCH

  1. Ankle mobility against the wall, spend a couple minutes on each side
  2. Couch stretch hip flexor stretch, 3 min each side
  3. Target tight areas with lax ball or foam roller

Test/re-test your position!  It’s the only way to know if what you are doing is helping to open you up to a better position.

ANNOUNCEMENTS

  1. We’ll be watching the announcement of Open WOD 16.2 at the gym at 8PM, so feel free to join us if you want!
  2. March Social Media Madness is ON!  Check the post here for details.  Also, if you are posting to Instagram but have a closed account, please let Scott know so that we can request to follow you on Instagram otherwise we won’t be able to see your posts!!

1 thought on “Thursday Workout: Thruster, Burpee Box Jump, Mobility Work

  1. 6:00 @75# & step ups
    5:29 @55# & step ups

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