A Good Rack Makes A Great Thruster – Keep Those Elbows Up!

19
Oct

A Good Rack Makes A Great Thruster – Keep Those Elbows Up!

Renegade Rows x6 (2-ct)
4-6 sets

4 rounds
20 Thrusters (45/35#)
15 Down-ups
10 Weighted Box Steps (24/20” @ 45/35#)

Jennifer M

16 Responses

  1. Amanda Hunt

    Mobility and Warm up

    Renegade Rows ×6 (2-ct)
    4-6 sets
    25# x 1 – 30# x 1 -35# x 3

    WOD
    4 rounds
    20 Thrusters (35#)
    15 Down-Ups
    10 Weighted Box Steps (20″ @ 35#)

    **Completed in 12:39 mins

    Thanks Ingrid!!

  2. Catherine Wilson

    Mobility and Warm-up

    Renegade Rows
    10, 15, 20, 25 from knees.👍

    WOD
    4 rounds
    15 push press 35lb (thigh doesn’t like Thrusters)
    12 down ups
    8 weighted box steps 16 inch. 2×10lb db round 1 + 2. Ditched them for the other 2 rounds.

    Thanks Coach Ingrid!!

  3. Fred

    Renegade Rows x6 (2-ct)
    4-6 sets
    35-45-50-60-65-70#

    4 rounds
    20 Thrusters (45/35#)
    Round 1: Unbroken, Rounds 2-4:12/8
    15 Down-ups… got slow
    10 Weighted Box Steps (24/20” @ 45/35#)… steady
    Time – 13:11

    That was a gasser of a workout

  4. John Hunt

    Renegade Rows x6 (2-ct)
    35-40-45-50-60

    4 rounds
    20 Thrusters 45#
    15 Down-ups
    10 Weighted Box Steps 24” @ 45#

    11:44

    Thanks Kristen!

  5. Ang

    @home
    4 rounds
    20 Thrusters (35#)
    15 Down ups
    10 Weighted box steps (30#)
    16:20 (was having a very hard time to do the step ups, even with the 30#s) 🤷‍♀️ But it’s done 😊

  6. Audrey

    Renegade Rows ×6 (2-ct)
    15 – 20 – 20 – 25

    WOD
    4 rounds
    15 Thrusters (35#)
    12 Down-Ups
    8 Weighted Box Steps (12″ @ 35#)
    10:13

  7. John Gunn

    API re-test today, since I didn’t make it last week for the test day!

    Mobility and WU with the class, then a little additional smashing and movement WU for the WOD

    API – 3 Rounds
    1 min Wall Balls 20# – 15/13/12
    1 min Hang Power Cleans 75# – 20/20/17
    1 min Box Jumps 24″ (with step down) – 11/10/8
    1 min Push Press 75# – 15/15/14
    1 min Burpees – 10/8/10
    1 min Rest

    Total Reps – 188

    Prev: Orange III
    Now: Blue I

    Thanks Ingrid!!!

  8. Laura

    Renegade Rows x6 (2-ct)
    20-25-30-35-40#

    4 rounds
    20 Thrusters (@35#)
    15 Down-ups
    10 Weighted Box Steps (20” @ 35#)

    Time: 10:00

  9. Andre Landry

    Renegade Rows x6 (2-ct)
    35 – 45 – 60 – 70 (Tried the 100 for 1 and wow HEAVY!!)

    4 rounds
    20 Thrusters (45/35#)
    15 Down-ups
    10 Weighted Box Steps (24/20” @ 45/35#)

    11:11
    Step ups got real hard real fast.

  10. Neil Vinson

    Renegade Rows x6 (2-ct)
    20-35-40-50-50

    4 rounds
    20 Thrusters (@45#)
    12 Down-ups
    8 Weighted Box Steps (24” @ 45#)

    Time: 13:35

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