Warm Up
Bike OR Row 5 Minutes
2 Rounds:
-10 Push Ups
-10 Air Squats
-10 Jumping Air Squats 10 Box Step Ups
WOD:
5 Rounds
-12 Thrusters
-16 Box Jumps
-12 Thrusters
-16 Push Up Pull Across
Suggested Weight
Men: 45# Bar / 22-24″ Box Women: 35# / 18-20″ Box
Score: Total Time
Goal: 15-20 Min
COACHES NOTES
The thrusters are meant to be light and you should be able to hit 12 reps unbroken the whole way. Find your rhythm on the box jumps so that 16 reps can be completed in under a minute. Consider resting on top of the box rather than on the ground. This will naturally shorten your breaks and allow you to keep moving. Break up the push up pull across early into 2-3 sets, whatever you can maintain for the whole workout rather than doing big sets at the beginning and then having to take lots of breaks by the end.
To hit the goal, you’ll need to maintain a pace of 3-4 minutes per round.
BARBELL THRUSTER
The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. Reach your 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.
CUSTOMIZATION
-Lighter weight
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges.
CUSTOMIZATIONS
-Step Ups
-Jump Overs
PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can’t quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.
CUSTOMIZATIONS
-Knee Push Up + Plank Pull Across
-Push Up + Taps
-Elevated Push Up + Taps