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STRENGTH

Thruster (0:00 x 3 Thrusters)

Thruster (1:30 x 3 Thrusters)

Thruster (3:00 x 3 Thrusters)

Thruster (4:30 x 3 Thrusters)

Thruster (6:00 x 3 Thrusters)

Thruster (7:30 x 3 Thrusters)

WOD

“Down to Earth” (Time)

“Down to Earth”

7 Rounds For Time:

200 Meter Run

7 Thrusters

7 Burpees

22 min Time Cap

Subs: 250m Row or 12/9 Cal Bike

RX+-95/65#

RX -75/55#

50-59 -55/45#

60+ -45/35#

Basics-7 Rounds – 100m Run, 3 Thrusters w/ PVC/BB 3 Burpees
DESCRIPTION

* This two-part training day will focus on cycling reps of Thrusters

* In part 1, we’ll work on a running clock for 6 sets

* The barbell is taken from the ground, not out of the racks

* New sets begin on the (0:00-1:30-3:00-4:30-6:00-7:30)

* These 3 reps are designed to be performed as unbroken sets

* You can climb in weight to something heavy for the day or stay at one challenging load across the board

* Part 2 will work lighter weights in “Down to Earth”

* We expect this simple triplet workout to take between 14-20 minutes to complete

* With two pieces to get through today, let’s cap our conditioning piece at 20 minutes

THRUSTERS

* With a small rep number, choose a weight that you’ll be able to complete unbroken each round

* You can squat clean the first rep of each set if you’d like

BURPEES

* These are standard burpees that finish at full extension with a small clap overhead and some air under the feet

* You can jump off the floor or step off the floor for these