Tag Archives: Thrusters

Deadlifts, Thrusters and Row

By | | , , , ,
Comments Off on Deadlifts, Thrusters and Row

Based on the Hooch WOD posted by wodwell

5 rounds for time (time cap 20 minutes)

  • 11 x Deadlifts @ 220lbs/100kg
  • 14 x Single Kettlebell Thruster @ 20kg (7 per side)
  • Every 2 minutes stop and Row 250m (pickup where you left off when done)

Results: 4 rounds even… accidently stopped after 9 rounds, got confused on timer. Probably could have gotten another 5 deadlifts in.

Overhead Press then Thrusters, KB Openers and Reverse Lunges

By | | , , , ,
1 Comment

4 rounds work up to a heavy

  • 6 x Strict Press

Then taken from Joeler Blades Instagram post, EMOM for 15 minutes

  • Minute 1 – 10 x Kettlebell Thrusters @ 14kg per Hand
  • MInute 2 – 15 x Kettlebell Reverse Lunges @ 14kg per Hand
  • Minute 3 – 15 x Kettlebell Openers 14kg per Hand

Results: 95-115-120-125lbs/57kg (only 4 reps on last set).

Strict Presses, Dips and Levers then a Single KB Complex

By | | , , , ,
Comments Off on Strict Presses, Dips and Levers then a Single KB Complex

3 rounds

  • 6 x Strict Press @ 52kg (same as last time)

Then 4 rounds of

  • 12-15 x Dips
  • 20 second Tuck Lever Hold

Then 10 rounds for time

  • 3 x Single Kettlebell Swing Left
  • 3 x Single Kettlebell Clean Left plus Twist to Left*
  • 3 x Single Kettlebell Thruster Left
  • Repeat Right
  • Rest 30 seconds

*With KB on the left shoulder twist to the left side

Results: Metcon done in 19:30, work part took around 1 minute. 1 minute rest felt a little too long, so to make it more challenging try 30 seconds rest.