Tag Archives: Thrusters

RFE Split Squats then KB Row, Clean, Snatch and Thrusters

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3 rounds

  • 8 x Rear Foot Elevated Split Squat Left @ 24kg Kettlebell in Goblet Hold
  • Rest 30 seconds
  • 8 x Rear Foot Elevated Split Squat Right @ 24kg Kettlebell in Goblet Hold
  • Rest 1 minute

Then Joeller Blades WOD from 1 June…

AMRAP in 10 minutes with single Kettlebell, alternating sides, touch floor between each rep.

  • 1 x Kettelbell Row @ 16kg
  • 1 x Kettlebell Clean @ 16kg
  • 1 x Kettlebell Snatch @ 16kg
  • Repeat on other side

Then AMRAP in 6 minutes with 2 Kettlebells, touch floor between each round.

  • 1 x Squat Clean @ 14kg per Hand
  • 1 x Single Arm Thruster Left (one kettlebell on shoulder, one presses up)
  • 1 x Single Arm Thurster Right

Then 2 rounds without rest between

  • 10 x Pike Lift
  • 10 x Pike Lift over a Kettlebell (r+l=1rep)

Then accumulate 60 seconds

  • Pike Hold

Results: Did not count the reps on the KBs… too many. First one was challenging on the form. Second was tough on the stamina.

L-Sits then Pullups, Deadlifts and Thrusters

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3 rounds from low paralettes

  • 10 x Alternating Single Leg L-Sit Lift
  • 10 x L-Sit Lifts
  • 15 second L-Sit Hold

Then inspired by wodwellcf’s “2 Bars and a Wall” WOD… AMRAP in 20 minutes of

  • 9 x Strict Pullups
  • 15 x Deadlift @ 185lbs/85kg
  • 21 x Dumbbell Thrusters @ 16kg per hand

Results: Metcon 3 rounds plus 17 reps. 😞 since I was hoping to break 4 rounds.. but just couldn’t catch my breath.

Thrusters and Row

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Short one today… For total calories, every 2 minutes for 16 minutes

  • 8 x Thrusters @ 95lbs
  • Max Calorie Row

Results: 108 calories (including slop at the end of each row… did not reset the counter). Wow… tough one. Did all sets of Thrusters unbroken and still only had 1 minute to row. Recommend picking a weight which is challenging, but you can do without setting the bar down for all 8 rounds… otherwise there won’t be enough time to row.