Didn’t I already do thrusters this week?
I know what you’re thinking. This feels oddly familiar. But the beauty of today’s WOD is that you won’t have to bring your weight or weighted object back to the ground after every rep. Get those dumbbells, kettlebells or other weighted object to your shoulders, squat to full depth, keeping that front rack engaged and midline stable, stand it up and as you explosively open those hips drive those arms overhead as if you’re trying to punch through the ceiling. If you only have one weighted object do single arm thrusters! We have to get creative here folks!
From the thrusters you’ll be doing swings, whatever your object may be! Remember, keep that spine neutral and drive through the hips! After each round, you’ll be doing a 400m run. If the weather is crap and you can’t bring yourself outside, do jumping jacks, double unders, row – bring that heart rate up! I’ve loved seeing how you guys have modified our workouts. But also, just go outside. You’re not made of sugar.
You’re going to want to warm up well for this one. Pick any one of the shoulder mobility exercises we’ve suggested here or done in class (arm circles, on the floor shoulder stretch, door frame stretch etc.), get a runners stretch and pigeon in. Do some jumping jacks, some air squats, some lunges, high knees, butt kicks, and burpees. Don’t just jump into this one cold!
As always – miss you all! Wear those masks. Turns out it’s a mandate after all. 🙂
Did a thruster workout yesterday! (Nelly, don’t see the specific workout actually posted….)
10 rounds:
10 DB thrusters (20# DBs)
10 situps
Kept a good pace, but didn’t time this one.
Haven’t been running due to sore foot, but hope to soon. Instead been on the bike/Peloton a fair amount – getting a jump on my biking season. Otherwise, been doing various bodyweight and light DB workouts, admittedly not typically what XFit Somerville is suggesting.
Hope all is well peeps!
Nice! Sometimes it’s better to just do the work and not worry about the clock. Hope you’re holding up well despite never knowing if hockey will start again! 🙂
Constantly varied!
Hahahahaha! Even though every day is the same. Thanks goodness for Whiskey. 🙂
45min hills ride for me … I did Monday’s thruster WOD yesterday.
Inspired by the thrusters, I decided to try my hand at Kalsu. I did half of Kalsu (so 50 thrusters) in 8:48 with single-arm db thrusters and 5 burpees on the minute.
Awesome! I’m pretty sure coach Michael and I avoided partner Kalsu for at least 2 months!!!
I made up my own workout based on Nelly’s post:
4 RFT
12 thrusters (single arm alternating with #20 dumbbell)
20 “KB” swings (same dumbbell)
400ish m run (around my block)
Finished in 21:50. Managed not to walk on the runs (with mask), so I consider that a win.
Love it! I ran today with a mask on and it was super challenging. My air pods kept falling out and breathing -so hard. Love how you adjusted the WOD! Hope you and the family are doing well!