Day 5 – “Thrusters and Rows”

For the first time, we introduce some loading into our workout.

If you have a dumbbell or 2, then grab them.

If you don’t, then grab something around the house with a little weight on it.  Gallon jugs of water, empty propane tank, laundry detergent, load a bag with canned goods, etc.

WARM-UP

3 Rounds for Quality

  • 10 Squats
  • 5 Push Ups
  • :30 Plank Hold

WORKOUT OF THE DAY (WOD)

Today’s workout is a full body workout that will work our upper body, lower body, push, and pull. Check the video below for proper form.  For my folks with a bad shoulder, we will do a single arm bent over row instead of renegade row and a single arm thruster. (Watch the video :))

AMRAP 8

  • 6 Renegade Rows
  • 6 DB Thrusters

Set a timer for 8 minutes.  Complete 6 renegade rows and 6 db thrusters.  Repeat for as many rounds as you can in 8 minutes.

This is not a benchmark workout, so your score is not necessary. Just let me know in comments you completed it!

COOLDOWN

PLEASE LOOK AT THE VIDEO BELOW FOR INSTRUCTION ON HOW TO COMPLETE ALL MOVEMENTS IN WARM-UP AND WORKOUT.

movement demo

please leave "done" in comments.

10 thoughts on “Day 5 – “Thrusters and Rows””

  1. Completed…started with 15lb db’s, made it through 5 rounds, had to drop to 10lb db’s. made another 5 before timer went off…lost time switching to lower db’s….wimp! good shoulder burn!!! love it.

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