Tag Archives: Thrusters

Tuesday the 22.04.14

week 1 of thruster/prowler push/power clean cycle W.O.D thruster 5 by 5 then 25/20/15/10/5 wallballs burpees

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Monday the 07.04.14

W.O.D front rack walking lunges – 3 sets of 12 reps (increase each set by 2.5 to 5kg from last week) then amrap 4 minutes 45/30kg rest 2 minutes amrap 4 minutes kettlebell swings 24/16kg rest 2 minutes amrap 4 [...]

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Friday the 28.03.14

W.O.D 14.5 21 thrusters 42.5 21 bar facing burpees 18/18 15/15 12/12 9/9 6/6 3/3

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Monday the 10.03.14

W.O.D 15 minutes to work up to a 5 rep max thruster then 4 rounds 200 meter run 15 box jumps 24/18″ 15 wallballs 9/7kg

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Monday the 03.03.14

W.O.D press – 5 by 5 then amrap 8 minutes 8 thrusters 45/30kg 8 bar hop burpees

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Monday the 24.02.14

W.O.D emom 8 minutes 5 hang power snatch then max bodyweight back squat then amrap 7 minutes 7 thrusters 45/30kg 7 pullups

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Monday the 23.12.13

For most of us this will be the last wod before christmas, lets make sure we get in and give it socks. If i dont see you this side of 2013 have a fun and safe holiday. Tom W.O.D “Last [...]

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Monday the 02.12.13

W.O.D 20 rep max back squat then “Jackie” 1k row 50 thrusters 20/15kg 30 pullups my old gym back in Aus

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Monday the 25.11.13

Skill – kettlebell snatch W.O.D 10 minutes to work up to a 1 rep max thruster then amrap 6 minutes thrusters at 60 percent of 1 rm rest 2 minutes 21,15,9 buprees wallballs 9/7kg

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Tuesday the 19.11.13

Skill – handstand, handstand wallwalk, walk on hands W.O.D “Fran” 21.15.9 thrusters 42/30kg pullups then 500 meter row

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