(818) 889-1744info@precisioncrossfit.net 28710 Canwood St. Ste. 105-107, Agoura Hills CA 91301
Home / Uncategorized / “A THRUSTER DEATH” WOD 9/13/19

“A THRUSTER DEATH” WOD 9/13/19

0

WARM UP:

400 M. Row or Run

10 Y’s, T’s, & W’s

10 Reverse Fly’s

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 Front Squat

5 Inch Worms + Scorpions

Then:

Mobility


WIN

SKILL:

3 Sets

5 Ring Swings

5 Ring Dip Swings

Then:

3 Sets

4 Unbroken Ring MU

*Sub. Toe Hip Transitions accordingly.

LIFT:

Front Squat

7 x 1

*Build to a heavy single

WOD:

“A THRUSTER DEATH”

AMRAP 7

20 Thrusters (75/55) (65/45)

20 Thrusters (95/65) (75/55)

20 Thrusters (115/75) (95/65)

AMRAP Thrusters (135/95) (115/75)


FIT

SKILL:

EMOM 8

ODD: 20 Hollow Rocks

EVEN: 45 Sec. Plank

LIFT:

3 Sets

8e DB Backward Lunges

8e Single Leg Glute-Bridges

8e Single Leg RDL

WOD:

AMRAP 7

2-4-6-8-ETC.

Wall Ball (20/14) 10/9′

Box Step Ups w/ Med-Ball

Wide Mtn. Climbers

Recommended Posts

Leave a Comment

You must be logged in to post a comment