SWOD: Thruster 1-1-1-1-1-1-1
Compare to 2.24.10
Metcon: : “Diane”
Handstand Push Ups
For the SWOD, The Thruster is a deep front squat to a push press all in one explosive movement. Warm up with light weight, then start your singles at a weight that you can continue to add on to each rep, getting close to your 1 RM on the 7th rep.
The Metcon today is one of the first "Girl" workouts and my all time favorite workout. But that doesn't mean I'm good at it, those HSPU still get me. For deadlifts use as high of a weight as you can while keeping your good form. If you can't do HSPU, then substitute it with Handstand Holds (kick up to a handstand and hold for 3 seconds= 1 rep). Remember to activate your shoulders "shrugging" them to your ears.
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