Skill Work:
EMOM 8:
1 thruster
– Take the barbell from the ground.
– Build to a heavy single.
BENCHMARK WOD, OMAR: For time
10 thrusters (65/95 lb)
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees
Intermediate: For time:
10 thrusters (55/75 lb)
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees
Beginner: For time:
10-15-20 reps for time:
Thrusters (35/45 lb)
Bar-facing burpees
Home Workout: For time:
10 dumbbell thrusters (20/35 lb)
15 dumbbell-facing burpees
20 dumbbell thrusters
25 dumbbell-facing burpees
30 dumbbell thrusters
35 dumbbell-facing burpees
– Use two dumbbells.
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats