Everyday I'm Thrustering - WOD for 020613 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Everyday I'm Thrustering

Goal Setting and Programming Workshop

Saturday, February 16th.  RSVP here

WOD for Wednesday 020613 Click Here For Today’s Schedule
Back Squat                        
15-12-9-6-3 Reps For Time:
KB Thrusters (52/35)
Dynamic Pushups

Post Workout Time to Comments
For the strength segment, after a basic warmup and mobility, perform 5 sets of 2 rep Back Squats at the following percentages – 65%, 70%, 75%, 80%, and 85%. These should eventually feel heavy, but you still shouldn’t miss any attempts.  Rest 2-3 minutes, at least, between sets. 

For the conditioning workout, pay special attention to keeping the kettlebells resting on your forearms in the bottom position and overhead.  They should not be sitting on your shoulders in the rack position (see video below).  For dynamic pushups, you have a few options.  As long as you leave the ground after pushing up with locked out elbows at the top of each rep it’ll count as RX.  For added difficulty, perform your pushups over the top of a bumper plate, switching which hand lands on the plate each rep. 

KB Thrusters with Jeff Martone

  1. Totten Reply
    The title of this one made me laugh aloud. well played sir. :-)
    • Dave Reply
      I'm glad you like it, AT :)

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