Thruster
On the 1:30 x 6 Sets:
3 Thrusters
WOD
7 Rounds For Time:
200 Meter Run
7 Thrusters 65/95 M-55/85
7 Burpees
GENERAL WARM-UP
Run Warmup
400 Meters Easy
30 Seconds Each
Active Spidermans
Air Squats
Mountain Climbers
Air Squats
Sprawl
Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Front Rack Stretch: 45 Seconds
Forearms Stretch: 45 Seconds
Squat Hold: 45 Seconds
AFTER PARTY
3 RDNS
10s Hollow Rock
10s Hollow Hold
Rest 1 min between rnds
WORKOUT VARIATIONS
HOME GYM
7 Rounds:
200 Meter Run
7 Double Dumbbell Thrusters 35/50 M25/40
7 Burpees
MODIFICATIONS
200 METER RUN
- 250 Meter Row
- 500 Meter Bike Erg
- 200 Meter Ski Erg
- 12/9 Calorie Assault or Echo Bike
- 20/14 Calorie Schwinn Bike
- 150 Meter Trueform or Air Runner
- 15 Shuttle Runs [10 Meters]
7 THRUSTERS
- 7 Double Dumbbell Thrusters (Equal Reps)
- 14 Single Arm Dumbbell Thrusters
- 14 Dumbbell Goblet Thrusters (2x Reps)
- 14 Odd Object Thrusters (2x Reps)
- 14 Wallballs
- 14 Jumping Air Squats
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Check out our outdoor and Zoom class schedule!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 8 & 9AM
Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782
Log in for ZOOM- Meeting Password- 214698 https://zoom.us
