Tag Archives: Thrusters

DU, HSPU, KBS, V-Ups and Thursters

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For time

  • 40 x Double Unders
  • 10 x Handstand Pushups
  • 40 x Kettlebell Swings
  • 10 x Handstand Pushups
  • 40 x Thrusters @ 45lbs (empty bar)
  • 10 x Handstand Pushups
  • 40 x V-Ups
  • 10 x Handstand Pushups
  • 40 x Double Unders

Results: Nice quick workout for Sunday since I had a lot of other things I needed to do… Metcon in 15:08.

Toes to Bar and Waiter Carry then Crossfit Open WOD 18.5

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3 rounds of

  • 5 x Strict Toes to Bar
  • 50ft/15m Kettlebell Waiter Carry @ 24kg Left Hand
  • 50ft/15m Kettlebell Waiter Carry @ 24kg Right Hand
  • Rest 1 minute

AMRAP in 7 minutes of

  • 3 x Thrusters @ 100lbs
  • 3 x Chest to Bar Pullups
  • 6 x Thrusters
  • 6 x C2B Pullups
  • 9 x Thrusters
  • 9 x C2B Pullups
  • etc. adding 3 reps per round until the 20 minutes are up.

Results: Chose to do the Rx version of this WOD.  Thrusters were easier than I thought they would be.  Ended up with 60 reps (completed round of 12 – 2697th place overall for Rx 50-54 year olds :)).

Weighted Pullups and Dips then Omar Hero WOD (scaled)

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EMOM for 10 minutes

  •  Even minute:  3 x Weighted Pullups @ 30lbs
  • Odd minute: 3 x Weighted Ring Dips @ 30lbs

Then the Omar Hero WOD, for time

  • 10 x Thrusters @ 75lbs (Rx is 95lbs)
  • 15 x Burpees
  • 20 x Thrusters
  • 25 x Burpees
  • 30 x Thrusters
  • 35 x Burpees

Results:  Metcon 11:20… as you probably can guess it was not an easy WOD… just keep breathing!

Bench Press then Box Jumps, Thrusters, T2B, Overhead Hold and Burpees

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Every 3 minutes for 21 minutes (7 rounds)

First 5 rounds…

  • 3 x Bench Press

Final 2 rounds…

  •  Max unbroken reps Dynamic Pushups (Bozu, Plate Pushups, etc.)

Then repeat of the Jan 2 workout.  Three rounds for time (CF Invictus workout from December 30)

  • 10 x Box Jumps
  • 15 x Thrusters @ 75lbs
  • 20 x Toes to Bar
  • 3 Minute Dumbbell Overhead Hold @ 12kg per hand (do 3 burpees every time you need to put the dumbbells down)

Results: Bench 135-165-185-195-205 (new 3RM). 22 and 17 plate pushups with 6cm plates. Metcon 21:18.  Really hard workout when done right!

Box Jumps, Thrusters and T2B

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3 rounds for time (CF Invictus workout from December 30)

  • 10 x Box Jumps
  • 15 x Thrusters @ 75lbs
  • 20 x Toes to Bar
  • 3 Minute Dumbbell Overhead Hold @ 16kg (do 3 burpees every time you need to put the dumbbells down)

Results:  Finished in 14:35 but totally messed it up… just rested the 3 minutes instead of doing the Dumbbell Hold and Burpees :-p.  Probably will redo it or something similar sometime next week.  Try it as prescribed and see how it goes.