Wednesday February 14, 2024

“Don’t watch the clock; do what it does. Keep going.” -Sam Levenson 

Warm Up: 
1 set:
:30 jumping jacks
:30 mountain climbers
:30 alternating Spiderman stretches
1:00 air squats (:02 hold in the bottom)

Specific Warm-Up:
5 sets:
1-5 thrusters

WOD:
EMOM 10:
1 thruster
– Rest 3:00
1 set for reps:
Thrusters at 60%
– Use 60% of the EMOM 1-rep-max.

Intermediate: 
Same as Rx

Beginner:
EMOM 10:
3 thrusters
– Rest 3:00
AMRAP 1:
Max-rep thrusters (35/45 lb)

Home Workout: 
EMOM 10:
Min. 1 | 2 standing broad jumps
Min. 2 | 3-5 dumbbell thrusters
– Perform the broad jumps for max distance.
– Perform the thrusters for max speed.

– Rest 3:00

1 set:
Max-rep unbroken thrusters

Movement scaling options:
Thruster: Load, dumbbell thruster, push press (lower body limitation), front squat (overhead limitation)

Cool down:
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg