Skill Work:
Every 2:00 for 5 rounds:
5 thrusters
– Start each set with a squat clean.
– Build in load.
WOD:
For time:
30-20-10
Thrusters (55/75 lb)
9-6-3
Wall walks
Intended stimulus: 6-10 Minutes
Intermediate:
For time:
30-20-10
Thrusters (45/65 lb)
6-3-1
Wall walks
Beginner:
For time:
30-20-10
Thrusters (35/45 lb)
9-6-3
Inchworms + push-ups from the knees
Home Workout:
For time:
30-20-10
Double-dumbbell thrusters (20/35 lb)
9-6-3
Wall walks or inchworm + a push-ups
Movement scaling options:
Thruster: Load, reps, push presses, front squats, dumbbell options
Wall walks: Reps, range of motion up the wall, inchworm + push-ups, inchworms + push-ups from the knees
Cool down:
1 set:
1:00 couch stretch/leg
1:00 pec stretch/side