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Thrusters & Double Unders

By 05/17/2010No Comments


Warm Up

Joint Mobility and Line Drills

Workout of the Day (WOD)

10 Thrusters 135M/95W

50 Double Unders or 250 Single Jump Rope

8 Thrusters 135M/95W

40 Double Unders or 200 Single Jump Rope

6 Thrusters 135M/95W

30 Double Unders or 150 Single Jump Rope

4 Thrusters 135M/95W

20 Double Unders or 100 Single Jump Rope

2 Thrusters 135M/95W

10 Double Unders or 50 Single Jump Rope

Assistance Exercises (Optional after WOD)


Chin Ups

Glute Ham Sit Ups


Assistance exercises can be performed after the WOD in traditional fashion such as 3 sets of 10 – 15 reps.  These exercises are designed to work on the weaker muscles to improve your strength on your bigger lifts.  There is no time limit or max you can do on these lifts.   You should only spend between 5 – 15 minutes and break a light sweat.