Wednesday Workout: Thrusters, Team WOD

Team work!

WOD

In 25 min, working in teams of 2:

  • Row x 1000m
  • Double Under x 200
  • Wall Ball (20/14) x 100
  • Box Jump Step Down (24/20) x 50
  • Wall Ball (20/14) x 100
  • Double Under x 200
  • Row x 1000m

In Remaining Time:

  • AMRAP Squat Clean Thrusters @ 135/95

Notes: One person working at a time – one rower per team. Teams can use separate barbells/wall balls/boxes if necessary.  Score is total number of squat clean thrusters completed in time cap.

Level 1 Substitutions

  • Double Under: 2x reps single unders
  • Wall Ball: Use lighter medicine ball or sub Air Squats
  • Box Jumps: Use smaller box and do step ups if necessary
  • Squat Clean Thrusters: Scale weight, or sub dumbbells if needed

3 thoughts on “Wednesday Workout: Thrusters, Team WOD

  1. 31 Squat Clean Thrusters w/ Randy
    (300m row for me, 500 for Randy, 100 DUs for me, 200 SUs for Randy, 10# WB for me, 14# WB for Randy, 20″ step-ups for me, 12″ box jumps for Randy, 55# barbell for both)

  2. 21 w/Meg!
    Joe: 20″ Box Jump, 115#
    Meg: 10# Wall Ball, 75#

  3. 33 w/ John rx

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