Warm-Up.
Ankle Dorsiflexion x 90 seconds per side
Couch Stretch x 90 seconds per side
Thoracic Spine Isometric Holds
Bear Crawl (Robotic Dog) x 25 yards forward + 25 yards backward
Single-Leg Jumps (your choice of type) x 10 per leg

Then…

Three rounds for time of:
800 Meter Run
20 Dumbbell Squat Clean Thrusters (55/35 lbs)
20 Toes to Bar

Subscribe
Notify me of
guest
4 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Bjorn Brickell
Bjorn Brickell
May 28, 2019 8:07 pm

Wod with 40Kg barbell squat clean thrusters
29:39

Nichole Kribs-DeHart
Nichole Kribs-DeHart
May 10, 2019 3:33 pm

26:30 – this one was long! I used 35 lbs DBs for the squat clean thrusters but that was probably too heavy for me. I was doing them in sets of 4-5. T2B were a struggle – sets of 4 and down to 2’s on my last set!

Went to bed way too late last night celebrating the Blazers win but it was worth it – we were at the Blazers game and watched Dame hit the game winning shot and it was basically pandemonium! Woke up with a sore throat from all the yelling lol!

Oliver Severin Mulelid-Tynes
Oliver Severin Mulelid-Tynes
May 10, 2019 3:08 pm

Slept way too little last two nights due to a willfull little two year old, so wasnt feeling the warmups much today. Half assed my way through them and just figured I had to get started if I was gonna get a workout in today. T2B and treadmills are at opposite ends of gym up and down some flights of stairs, so I subbed in rowing for running. For anyone thinking that would be scaling it down, you should try these rowers. They haven’t maintained them once since they were bought about four years ago. The chain goes clinkety clank… Read more »

Chris Pugliese
Chris Pugliese
May 10, 2019 2:43 pm

Good evening everybody…

A. A. 26:55; scaled run to 2000m assault bike and thruster to 20 box step overs 24″ and 20 ground to overhead with 50# dbells. left knee issue.

Scroll to Top