Warm Up:
3 sets:
:30 alternating Spiderman stretches
:30 up-downs
:30 PVC pass-throughs
:30 rest
3 sets:
:30 air squats
:30 burpees
:30 PVC shoulder presses
Skill Work:
On an 8:00 clock:
Build to a heavy 2-rep thruster from the rack
PARTNER WOD: PARTNER TOMMY V
For time with a partner:
21 thrusters (75/115 lb)
12 rope climbs (15 ft)
15 thrusters (75/115 lb)
9 rope climbs (15 ft)
9 thrusters (75/115 lb)
6 rope climbs (15 ft)
– Each partner completes the designated number of thrusters, then split rope climbs as needed.
Intended Stimulus: 9-14 Minutes
Intermediate:
For time with a partner:
21 thrusters (65/95 lb)
6 rope climbs (15 ft)
15 thrusters
4 rope climbs (15 ft)
9 thrusters
2 rope climbs (15 ft)
– Each partner completes the designated number of thrusters, then split rope climbs as needed.
Beginner:
For time with a partner:
21 thrusters (35/45 lb)
6 rope climb pull-to-stands
15 thrusters
4 rope climb pull-to-stands
9 thrusters
2 rope climb pull-to-stands
– Each partner completes the designated number of thrusters, then split rope climbs as needed.
Home Workout:
For time:
21 dumbbell thrusters (35/50 lb)
50 alternating dumbbell renegade rows (35/50 lb)
15 dumbbell thrusters
40 alternating dumbbell renegade rows
9 dumbbell thrusters
30 alternating dumbbell renegade rows
Movement scaling options:
Thruster: Load, front squat or push press, single-dumbbell thruster
Rope climb: Height, reps, pull-to-stands, rope or ring rows
Cool down:
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot