Warm Up
5 Minute Row/Bike
Then 2 Rounds:
-10 Push Ups
-10 Jumping Air Squats
-10 Strict Press (with empty barbell)
-10 Thrusters (with empty barbell)
WOD:
3 Rounds
-30 Unbroken Thrusters
-30 Unbroken KB/DB Swings
Every time you break – you acquire a 10 burpee penalty to be performed at the end of the workout (and added to your total time).
Suggested Weights:
Men: 75# Barbell / 40-55# KB/DB
Women: 55# Barbell / 25-35# KB/DB
Extra Challenge:
Score: Total Time (including additional burpees if you got some)
Goal: 9-13 minutes
COACHES NOTES
The goal of this workout is really to push as hard as you can to go unbroken. Choose a load you think you can do that for at least the first round if not the whole way. Remember that you are not penalized with burpees in the transition between movements so take a longer rest going from the thrusters to the swings and back. You should not have to do more than 20-40 burpees at the end of this workout.
THRUSTERS
For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
CUSTOMIZATIONS
Lighter weight
KB/DB SWINGS
For the swings, hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don’t allow it to pull you forward. Keep those heels down!
CUSTOMIZATIONS
Lighter weight
Eye Level Swings