Tuesday November 30, 2021

“A man is rich in proportion to the number of things he can afford to let alone.” – Henry David Thoreau
 
Warm Up: 
4 Rounds:
20 Seconds Burpees
Rest 10 Seconds
20 Seconds Thrusters
Rest 10 Seconds

Specific Warm-Up: 
5 Minute Thruster Warm-Up

WOD:
From 0:00-5:00
EMOM 5:
5 Thrusters (75/55#)

From 5:00-10:00
EMOM 5:
5 Thrusters (95/65#)

From 10:00-15:00
EMOM 5:
5 Thrusters (115/75#)

Continue adding 20 / 10# every 5:00 for as long as you are able

Intermediate: 
From 0:00-5:00
EMOM 5:
5 Thrusters (75/55#)

From 5:00-10:00
EMOM 5:
5 Thrusters (85/60#)

From 10:00-15:00
EMOM 5:
5 Thrusters (95/65#)

Continue adding 10 / 5# every 5:00 for as long as you are able

Beginner:
From 0:00-5:00
EMOM 5:
5 Thrusters (45/35#)

From 5:00-10:00
EMOM 5:
5 Thrusters (55/45#)

From 10:00-15:00
EMOM 5:
5 Thrusters (65/55#)

Continue adding 10# every 5:00 for as long as you are able

Alternate Workout: 
10 Rounds For Reps:
30 Seconds DB Thrusters
30 Seconds Rest
30 Seconds Burpees

Movement scaling options: 
Thruster: Load, Front Squat, Push Press, or Strict Press

Cool down: 
Accumulate
1:00 Couch Stretch / Side
1:00 Quad Foam Roll /Side
1:00 Press-up Hold