Oct 11, 2012

Thursday’s WOD:

Skill:
Floor Swipers and Back Rack Thrusters
* Watch the video for floor swiper demo.

…* For the back rack thruster, it is just like a regular thruster, only from the back position. Full depth squat below parallel, and use the upward energy of your hips to drive directly into a full lockout press. Keep the movement fluid like a regular thruster from the front rack postition.

WOD:
18 Min AMRAP
15 Back Rack Thrusters 75/45#
12 Floor Swipers 75/45# (L+R=1)
200m Run

E-WOD
Run:
10x100m Sprint. Rest the exact time each sprint took.

Bike:
10x400m Sprint. Rest the exact time each ride took.

Swim:
10x50m Swim. Rest the exact time each swim took.