So there are a lot of thrusters here so make sure you warm up for your legs and also arms. Be careful with your squat and press techniques as you can potentially mess up that knee and back.
The idea of the WoD is to complete 100 thrusters (with a barbell) but at every minute at the top of the minute, you need to do burpees. So guess what? First thing you're going to do are 5 burpees, then start your thrusters. At minute 1, remember where you're at in the thrusters and drop to the floor for 5 burpees. Continue where you left off in the thrusters until you get to 100 or cap it at 20 minutes.
Descriptions below as usual. Have fun with this one!
WoD
Exercises
- Thrusters
To start, hold the barbell slightly below shoulder level with both your palms facing away from your body so that you can see both palms in a mirror. If you've got enough strength and flexibility in your wrists, bring your elbows straight up so that they point away from your body. This will force more of the weight against your upper torso and put more of a strain on your wrists, so only do this if you can sustain this position through a lot of reps. Regardless of how high you bring your elbows, the weights are "racked" against your chest.
Keeping the barbell racked against your chest, do an air squat so that your thighs end up parallel to the ground; if you can "break parallel," that's even better. As you come up, press the barbell directly over your head, until your arms are fully extended. Push the barbell straight up & down, since any horizontal motion will put undue stress on your shoulders.
To finish the rep, you have to bring the weight back to a rack position. For this, you can actually make it a smooth motion, and go straight into the next squat instead of stopping at starting position. This is fine so long as you fully extend the barbell, bring the weight back down before you start your next squat, and keep a good curve on your lower back the whole time. - Burpees
It’s a 4-step motion: 1) squat down & touch the ground, 2) kick your legs out into a push-up position & do the push-up, 3) jump back to the squatting position, 4) come up & jump a couple of inches off the ground (touch your hands above your head). Since we only had to do 30 of these total, you're not allowed to scale down that much.
Scale down: Cut out the push-up, so for steps 2 & 3, you just kick out your legs and then jump back to the squatting position
Scale down some more: Instead of kicking your legs out in the second step, step back with one leg & then the other. The end result is the same, but it’s not as tough. Still no push-up
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