Tuesday’s WOD


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Warm-up (No Measure)

800 M Run


Thruster Breakdown (class together) (No Measure)

Power Clean (starting position)

x5 (class together)

· elbows up

· bar resting on anterior deltoids

Front Squat

x5 (class together)

· sit in your heels

· get depth/past parallel

· chest & elbows high

· back tight

Shoulder Press

x5 (class together)

· fluid motion getting bar directly overhead

· pull your head through

· biceps are right by your ears

Thruster (movement put together)

X10 (class together)

*Advance/Intermediate – add weight or empty bar/ Beginner – PVC pipe

Weightlifting Form

C2: Thruster (1-1-1-1-1-1-1)

The intermediate athlete can perform this workout as written. The loading is self scaling. As loads begin to increase let mechanics be your guide, only continue to increase loads if mechanics can be maintained. During the warm-up focus on the timing of the press. Use an empty barbell to drill the timing of opening the hip before pressing with the arms. Log the loads lifted.

C4: Thruster (3-3-3-3-3-)

Cool-down (if time)

Row 2 Minute: (Calories)

*find your max effort calorie row in 2 minutes.