Tag Archives: Thrusters

Burpees, Thrusters, Clean and Jerks

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Bench Press

  • Set 1 – 5 reps @ 65%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 3 reps @ 85%
  • Set 4 – 2 reps @ 90%
  • Set 5 – 1 rep @ 95%
  • Set 6 – 1.1.1 rep @ 100% +
  • Set 7 – 5 reps @ 75 – 85%

Rest 2 minutes between rounds. In set 6 rest as needed between reps.

Streetparking WOD from June 6, 2018…

EMOM for 20 minutes

  • Even Minute – 5 x Lateral Burpees over the Bar + 5 x Hang Clean and Jerk
  • Odd Minute – 4 x Bar Facing Burpees + 4  Thrusters

Results: For the bench press 135-155-170-185-200-205-215-220-165lbs. 220lb is a new 1RM for Bench Press.  For the metcon chose my weight poorly (95lbs/43kg), so recommend going a bit lighter.  Stopped in the 15th minute because I could only get through the burpees. 

Front Squats then Thrusters T2B and Box Jumps

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Inspired by the CF Invictus WOD from Nov 30, 2018.

Front Squats

  • Set 1 – 5 reps @ 65%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 3 reps @ 85%
  • Set 4 – 2 reps @ 90%
  • Set 5 – 1 rep @ 95%
  • Set 6 – 1.1.1.1 rep @ 100% +

Rest 2 minutes between rounds. In the last round rest as needed between reps. 

Then AMRAP in 12 minutes of

  • 12 x Thrusters @ 80lbs
  • 12 x Toes to Bar
  • 12 x Box Jump Overs

Results:  Front Squats at 130-155-170-185-200 / 205-210-215-220lbs/100kg (new 1RM!! 🙂  ).   Metcon – a very hard 4 rounds plus 11 reps.

Front Squats and Plate Walks then Thrusters, Pullups and V-Ups

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5 rounds

  • 3 x Front Squats
  • Rest 30 Seconds
  • 6 x Handstand Plate Walks
  • Rest 2 minutes

Then 5 rounds for time

  • 9 x Thrusters @ 95lbs
  • 12 x Pullups
  • 15 x V-Ups

Results: Front squats 135-155-170-185-195lbs. Plate walks went very well, but I am also progressing with my handstnd walks every time I try (up to 10 steps) so maybe that is the reason.  4 rounds plus 30 reps.

Front Squats and Handstand Hold then Felix the Cat Hero WOD

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5 rounds

  • 4 x Fronts Squat
  • Rest 30 seconds
  • 30 second Handstand Hold
  • Rest 90 seconds

Then 6 rounds for time

  • 9 x Burpees
  • 9 x Box Jumps
  • 9 x Strict Pullups
  • 9 x Thrusters @ 75lbs
  • 9 x Toes to Bar

Results:  Front Squats:  115-135-155-175-185lbs.  For the metcon 22:38.

Row, Thrusters and Pullups

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Continuing a good Invictus week, took this one from their May 25 WOD.

4 rounds

  • 5 x Thrusters

Three rounds for time

  • Row 500m
  • 30 x Thrusters @ 65lbs
  • 20 x Pullups
  • Rest 2 minutes

Results:  Thrusters – 65, 75, 95, 105, 115lbs.  Metcon times for each round not including rest – 8:16, 8:59, 9:01. Total time including all 3 rest periods rest 26:16.