Friday – November 9, 2018 (20181109)

[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]

[tab]Level 1

“Kalsu”

For Time

100 Thrusters 45/33

3 Burpees at the top of every minute

Start with 3 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed.

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[tab]Level 2

“Kalsu”

For Time

100 Thrusters 65/42

3 Burpees at the top of every minute

Start with 3 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed.

 

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[tab]Level 3

“Kalsu”

For Time

100 Thrusters 75/53

5 Burpees at the top of every minute

Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed.

 

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[tab]Level 4 Rx

“Kalsu”

For Time

100 Thrusters 95/63

5 Burpees at the top of every minute

Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed.

Score: # of minutes to complete 100 thrusters

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[tab]Motivation

This workout takes a lot of strategy.  You start each minute with 3 or 5 Burpees.  The remainder of the minute you do thrusters and rest.  I add the rest in there because you need to start this workout smart.  Completing 5 thrusters each minute will ensure that you finish in 20 minutes.  We have done this before and have seen people start out with 15 – 20 thrusters and have the workout take them over 20 minutes.  We can use today to determine our muscular endurance.  Go at a pace you know that you can maintain.  You wouldn’t start a marathon by running the first mile as fast as you can.  I would rather you start out too slow.  The goal is to finish strong.  Be smooth on both the Thrusters and Burpees, and maintain good form.

 

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[tab]Strength

1 snatch +5 Double unders EMOM 10 mins (90%)

 

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Mobility: Couch stretch, foam roll

 

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