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“THRUSTER DEATH BY” WOD 1/11/18

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WARM UP:

400 M. Run or Row

10 Y’s, T’s, & W’s

10 Reverse Fly’s

2 Rounds

10 Pass Throughs

10 Good Mornings

10 Front Squats

10 Clean Extensions

10 Clean Pulls

Then:

Mobility


WIN

SKILL:

5 Min. (Every 30 Sec)

2 Ring Muscle Ups

*Sub. 4 Ring Dips for MU accordingly.

LIFT:

EMOM 10

Min. 1-3: 3 Full Clean (135/95) (115/75) or 45%

Min. 4-6: 3 Full Clean (185/125) (135/95) or 60%

Min. 7-9: 2 Full Clean (225/155) (165/115) or 75%

Min. 10: 1 Full Clean (275/185) (185/125) or 90%

*Like the Open. The jumps here are big. If you can’t hit the numbers work within the percentages.

WOD:

“THRUSTER DEATH BY”

For Time: (10 Min. Cap)

100 Thrusters (75/55)

*EMOM Death by DB Snatch (50/35)

**EX: 1 = 1, 2 = 2, 3 = 3, 4 = 4, Etc.

***Start on thrusters


FIT

SKILL:

3 Rounds (At a Walking Pace)

10 Reverse Bicep Curls

10 Reverse Fly’s 

Max Effort Banded Tricep Extensions 

LIFT:

Hex Bar Deadlift

5 x 5

*Build.

WOD:

2 Rounds

11 Burpees

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

20 Burpees

16 Thrusters

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