Wednesday – Purpose / Achievement


– Strength: The intent today is perform upper back/tricep work in superset fashion. Focus on quality over quantity.

– Metcon: We are looking for mostly UB sets of Thrusters today. DB Thrusters are far more challenging than BB thrusters so make sure you choose a weight you can stay efficient with.


1a) Barbell Rows : 4 x 6. Rest 60s.

1b) Rollback Tricep Extensions : 4 x 10. Rest 60s.

2) Rope Climb Technique: Spend 10 minutes on RC technique and review scaling option


4 RFT:

15 DB Thrusters (35, 25)

3/2 Rope Climbs

Rest 60s.

Achievement (45, 30)

12:00 Cap


4 RFT:


3 Rounds of:

12 Seated DB Cleans

12 DB Hammer Curls

25 Banded Pull-aparts

*Rest as needed between sets.

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