Happy Monday, Community Fitness Club! A little over a year ago, we completed a benchmark workout called “Karen” that consisted of completing 150 wall balls as quickly as possible. Today’s workout is similar, except instead of doing wall balls we will be performing thrusters. Today’s WOD is a tough one and will require both stamina and perseverance. I suggest breaking the thrusters into manageable sets from the very beginning of the workout and keeping the breaks as short as possible. Good luck!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
150 thrusters (75lb, 55lb)
Beginners can perform the thrusters in today’s workout with dumbbells or a light training bar instead of with a barbell. If 150 repetitions sounds overwhelming, please reduce the reps to a number that sounds doable to you today. As I always say, some workout is better than no workout! A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
120 dumbbell thrusters (5lb, 3lb)
Perhaps something between the Rx version and the beginner version is right for you today. Choose the thruster weight and rep scheme that works for you. Another variation of today’s WOD might look like this:
Scaled 2:
For time:
150 thrusters (45lb, 35lb) or dumbbell thrusters (20lb, 15lb)
Your score is the amount of time it takes you to complete today’s workout. If you’d 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:
Commenti