Warm Up:
4 Rounds
20 Seconds Squat Therapy (using wall)
10 Seconds Rest
20 Seconds Reach, Roll, and Lift Drill (using wall or floor)
10 Seconds Rest
Thruster Loading Up:
7 Minutes
3 Thrusters (add 10-45# to each side)
3 Thrusters (add 10-25# to each side)
2 Thrusters (add 10-25# to each side)
2 Thrusters (add 10-25# to each side)
1 Thruster (next weight should be your starting weight in the work- out)
WOD:
12 Sets for Load:
1 Thruster
Time: N/A
Loading: 5/5
Skill: 3/5
Volume: 3/5
Intermediate:
Same as Rx
Beginner:
12 Sets For Load:
3 Thrusters
Limited Equipment:
6 Rounds:
30 Seconds DB Squats
30 Seconds Rest
30 Seconds DB Push Press
30 Seconds Rest
Movement scaling options:
Thrusters: Load, Front Squats, Push Press
Cool down:
3 Sets
30 Seconds Doorway Stretch / Side
30 Seconds Banded Shoulder Stretch / Side
30 Seconds Banded Rack Stretch / Side