Specific Warm-Up:
1 set:
5 push presses in squat stance
5 front squats
5 thrusters
– Use an empty barbell or training bar.
– Partner 1 performs 15 reps and then partner 2 follows.
3 sets:
5-7 unbroken thrusters
– Each partner performs 2 sets.
– Build to workout weight.
WOD:
AMRAP 20 with a partner:
4 rope climbs (15/15 ft)
20 thrusters (65/95 lb)
20 burpee box jump-overs (20/24 in)
– Share work as desired.
Intermediate:
AMRAP 20 with a partner:
4 rope climbs (12/12 ft)
20 thrusters (45/65 lb)
20 burpee box jump-overs (20/24 in)
– Share work as desired.
Beginner:
AMRAP 20 with a partner:
4 pull-to-stands
20 thrusters (35/45 lb)
16 burpee box step-overs (20/20 in)
– Share work as desired.
Home Workout:
AMRAP 20 with a partner:
30 double-dumbbell alternating renegade rows (35/50 lb)
30 V-ups
20 single-dumbbell thrusters (35/50 lb)
20 burpee object jump-overs (20/20 in)
– Share work as desired.
Movement scaling options:
Rope climbs: Reps, height, pull-to-stands
Thrusters: Load, reps, front squats, push presses
Burpee box jump overs: Height, reps, burpee + step-overs, up-downs + step-overs, burpees or up-downs in place
Cool down:
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift