In WODs
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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Thruster form review, 5 min warm up with coach, 5 min on your own then…

Performance: 1x Max unbroken thrusters @95/65lb

Fitness: 1x Max UB thrusters @RPE 4

UB = movement does not stop, no rest at any time

Part 2 – Conditioning: “Prep School”

Performance: 2 min AMRAP of –

  • 21 Thrusters (95/65lb)
  • 21 Pull-ups

–Rest 1 min, then–

2 min AMRAP of –

  • 15 Thrusters
  • 15 Pull-ups

–Rest 1 min, then–

2 min AMRAP of –

  • 9 Thrusters
  • 9 Pull-ups

Score is total reps.

Fitness: 2 min AMRAP of –

  • 21 Thrusters @RPE 4
  • 21 Ring Rows (or pull-up progressions)

–Rest 1 min, then–

2 min AMRAP of –

  • 15 Thrusters @
  • 15 Ring Rows (or pull-up progressions)

–Rest 1 min, then–

2 min AMRAP of –

  • 9 Thrusters
  • 9 Ring Rows (or pull-up progressions)

Score is total reps.

Finisher: 5/5 Turkish Get-ups with 1 second pause at each position

 

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