Skill Work:
EMOM 8:
2 thrusters (from the floor)
PARTNER WOD:
8 rounds for reps with a partner:
On a 2:00 clock:
200-m run
Max thrusters in remaining time (65/95 lb)
– Rest 2:00 between rounds.
– One partner completes a round, while the other rests; partners perform 4 rounds each.
Intermediate:
8 rounds for reps with a partner:
On a 2:00 clock:
200-meter run
Max thrusters in remaining time (55/75 lb)
– Rest 2:00 between rounds.
– One partner completes a round, while the other rests; partners perform 4 rounds each.
Beginner:
8 rounds for reps with a partner:
On a 2:00 clock:
100-meter run
10 thrusters in remaining time (35/45 lb)
– Rest 2:00 between rounds.
– One partner completes a round, while the other rests; partners perform 4 rounds each.
Home Workout:
8 rounds for reps with a partner:
On a 2:00 clock:
200-meter run
Max double-dumbbell thrusters in remaining time (35/50 lb)
– Rest 2:00 between rounds.
– One partner completes a round while the other rests. Each partner completes 4 rounds.
Movement scaling options:
Run: Distance, substitutions
Thrusters: Load, reps, dumbbell options, push presses, front squats
Cool down:
2 rounds:
:30 calf roll/side
:30 quad roll/side