Friday Group Strength and Conditioning

Thruster Start with an empty bar (beginners) or light weight (experienced). With a continuously running clock, complete 5 thrusters every minute. Add weight (10 lb F, 20 lb M) every 5 minutes and repeat for as long as able For example

From 0:00-5:00 use 55 / 75

From 5:00-10:00 use 65 / 95

From 10:00-15:00 use 75 / 115

Aim to select weights that don’t allow the WOD to last more than 5 rounds or so. If by the 15 min mark, things are still very easy, then experienced members can be a bit more aggressive with the weight addition according to how they feel.

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