Hopped Up

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THRUSTER

Every 2min for 10min:

5 Thrusters

·      Building to a heavy set of 5 today, make sure to maintain the true thruster and not a jerk on the finish.

"HOPPED UP"

Ascending Ladder for 7:00…
3 Thrusters (95/65), 3 Barbell-Facing Burpees
6 Thrusters (95/65), 6 Barbell-Facing Burpees
9 Thrusters (95/65), 9 Barbell-Facing Burpees
12 Thrusters (95/65), 12 Barbell-Facing Burpees

Continue to add (3) repetitions to each movement per round, until the time cap is reached. Post total repetitions to the leaderboard below, using the legend to assist in finding your total.

OPEN & PERFORMANCE – as written.
FITNESS(75/55)

As an example, if an athlete were to complete the round of 15’s, and complete 7 additional thrusters before time is called, their score would be 97 repetitions (90 + 7).

Stimulus wise, we are looking for a thruster weight that we could complete 21+ repetitions unbroken with, when fresh.

UPPER BODY SCALING

Ascending Ladder for 7:00…
3 DMB Thrusters, 3 Bar Hope/Box Jumps/Step Ups
6 DMB Thrusters, 6 Bar Hope/Box Jumps/Step Ups
9 DMB Thrusters, 9 Bar Hope/Box Jumps/Step Ups
 

LOWER BODY SCALING

Ascending Ladder for 7:00…
3 Seated Barbell or DMB Push Press , 3 Ball Slams or 3 Cals on Ski Erg
6 Seated Barbell or DMB Push Press , 6 Ball Slams or 3 Cals on Ski Erg
9 Seated Barbell or DMB Push Press , 9 Ball Slams or 3 Cals on Ski Erg

RECOVERY: ROW-BIKE-SKI

ROMWOD – Crossover Symmetry

Zachary Hamilton