We will end this week with thrusters and toes-to-bar. You will perform three rounds of 12 reps of thrusters and 12 reps of toes-to-bar, 8 reps of thrusters and 8 reps of toes-to-bar, and 4 reps of thrusters and 4 reps of toes-to-bar. Each set of 12-8-4 will be followed by a 2 minute break before the next rounds begins. Try to keep your rounds as consistent as possible. That will probably mean being fairly conservative in your first round and pushing hard in your last round.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
3 rounds for time:
12-8-4 reps:
Thrusters (95lb, 65lb)
Toes-to-bar
*Rest 2 minutes
Beginners can modify both the movements and the weights. Substitute dumbbell thrusters for barbell thrusters and toes-to-rig for toes-to-bar. A beginner version of today’s WOD could look like this:
Scaled 1:
3 rounds for time:
12-8-4 reps of:
Dumbbell thrusters (5lb, 3lb)
Toes-to-rig
*Rest 2 minutes
It is also completely okay to do something in between the Rx version and the beginner version. Another variation of today’s WOD might look like this:
Scaled 2:
3 rounds for time:
12-8-4 reps:
Thrusters (65lb, 45lb) or dumbbell thrusters (25lb, 15lb)
Hanging knee lifts
*Rest 2 minutes
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is your time for each of the 3 rounds. If you would like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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