Tag name : #Thrusters

ACF WOD: 1.25.17 “Stamina Conditioning”

Stamina Conditioning EMOMx12: Odd: 6 TTB + 6 OHS (95/65#) Even: 6 TTB + 6 Thrusters (95/65#)



ACF WOD: 12.2.16 “Strength Conditioning”

  Strength Conditioning: Complete for time: 20 Thrusters (135/95#) ----Rest 3 min 15 Thrusters (185/135#) ----Rest 3 min 9 Thrusters (205/145#)   Midline Conditioning: Complete NOT for time: 50 GHD Sit-ups 25 Strict Toes to bar 1 Minute total "L-Sit"



ACF WOD – 10.12.16 “Resurrection”

1) Complete as many reps as possible: AMRAP 5 150 Double Under buy in 12 Thrusters (95#/65#) 12 CTB Pull-ups Rest 5 mins AMRAP 5 100 Double Under buy in 9 Thrusters (115#/80#) 12 Toes to bar Rest 5 mins AMRAP 5 50 Double under buy in 6 Thrusters (135#/95#) 12 Pull-ups



ACF WOD – 09.30.16 “I. AM. RAP.”

1) AMRAP 18: 30 Thrusters (95#/65#) 30 Box Jump Overs (24"/20") 30 Toe to Bar 300m Run (Stop Sign)



ACF WOD – 09.17.16 “One Step Closer”

1) Complete for time: 10-9-8-7-6-5-4-3-2-1 Thruster (115#/80#) 100-200-300-400-500-600-700-800-900-1000 meter Row *FITNESS UNLOADED* 1) Complete 4 rounds each with a partner: 250m Row 50' Overhead plate lunge (25' down and back) 15 Slam balls * Rest while partner completes a full round. SCALED: 1) Complete 3 rounds each with a partner: 150m Row Walking Lunge 10...


ACF WOD: 7.26.16 “Running and Lifting”

Complete for time: 800m Run 30 Snatches (95#/65#) 800m Run 30 Over Head Squats (95#/65#) 800m Run 30 Thrusters (95#/65#)



ACF WOD – 04.04.16 “Make Monday your Masterpiece!”

1) Thruster Take 15 minutes to establish a 3RM.  Work off the racks. 2) Complete for max reps: AMRAP 3: 6 reps Thrusters (115#/85#) 6 reps Box Jump-overs (24"/20") * Rest 3 minutes * AMRAP 3: 6 reps Thrusters (115#/85#) 6 reps Box Jump-overs (24"/20") * Score is total reps Thrusters + BJO.  Score each 3 minute AMRAP seperately.



ACF WOD: 3.9.16 “Fast N Strong”

Complete 4 rounds for time of: 6 Thrusters (135#/95#) 6 Burpees 5 Over Head Squats (135#/95#) 5 Hand Stand Push Ups 4 Front Rack Lunges (135#/95#) 2 each side 4 Muscle-ups  



ACF WOD – 02.05.16 “Battlecry”

1) Complete for time: 50 reps Thrusters (45#/35#) 100 reps Double Unders 30 reps Thrusters (45#/35#) 75 reps Double Unders 15 reps Thrusters (45#/35#) 50 reps Double Unders 10 reps Thrusters (45#/35#) 25 reps Double Unders * Thrusters are done with an empty barbell; no dropping barbells please!  Sub for Double Unders = 10-15 attempts then 2:1 singles



ACF WOD: 12.28.15 “Jackie”

"Jackie" Complete for time: 1000 M Row 50 Thruster (45#/35#) 30 Pull-ups



Top