It's thruster time! Photo: Oscar Bravo
Pretty big Monday Tuesday coming at you this week... essentially three wods in one, covering a spectrum of movements and capacities. Your goal is to maximize your performance in all three, with the understanding that each one will affect the next!
You shouldn't need too much warm up between the first and second and then the second and third, but make sure to prime the movements and get your techniques dialed in. For the middle wod, you'll want to ensure that your burpee box jumps are smooth and efficient as we don't take them on that often.
For the heavy thruster, you may or may not reach a true 1rm, so just focus on making sensible jumps in weight and getting your posture and timing down to get your best lift. You can take the bar from the floor or from the rack, although most of you will get the best benefit from the latter.
Good luck, have fun, and work hard!
WARM UP: 3 rounds with an empty bar:
5 deadlifts, 5 front squats, 5 shoulder to overheads, 5 back squats. Rest and stretch out front rack in between each round with the following stretch:
PART 1: THRUSTER HEAVY SINGLE / 1RM
14 minutes to build up to a heavy single in the thruster. Take as many attempts as you like, but start with some sets of higher reps to get warmed up (i.e. 1 set of 5 then sets of 3).
PART 2: Ascending Rep AMRAP
As many reps as possible in 7 mins of:
3 Pull-ups 3 Toes-to-bars 3 Burpee Box Jumps, 24/20 in
4 Pull-ups 4 Toes-to-bars 4 Burpee Box Jumps, 24/20 in
5 Pull-ups 5 Toes-to-bars 5 Burpee Box Jumps, 24/20 in ...
Continue adding 1 rep each round to each movement until time expires.
Recommended drop between pullups and ttb unless you're a gymnastics beast!
FG3: burpee step ups
FG2: Jumping pullups, lower box, hanging knee raise
FG1: ring row, reg burpees, crunches
CP2: bar mussies
PART 3: 1k Run Time Trial
5 laps of the 200m loop! Start strong and hold on :)
Scale to 400-600m