WOD Blog
 | Wed, Dec 11 2024 |  |
 | Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
THRUSTERS(Weight, Rx2, Rx3) Rx EMOM 10: 1 thruster – Rest 3:00 1 set for reps: Max-rep thrusters – Use 60% of the EMOM 1-rep-max. Rx2/Intermediate Same as Rx’d Rx3/Beginner EMOM 10: 3 thrusters – Rest 3:00 AMRAP 1: Max-rep thrusters (35/45 lb) _______________________________________ Intended Stimulus Target Load | Heavy relative to each athlete’s capacity. Today you’ll go for a heavy thruster! Heavy is relative to you as an individual, but plan to work up to a load that requires your full attention and focus to perform well. We’ll follow that with a set of max thrusters at 60% of today’s heaviest lift. Increase loading across as many reps as possible. Start around 50-60% of 1-rep-max thruster. 10+ reps in the final set. Newer athletes should use a lighter load to practice sound mechanics before adding intensity.
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