For Time:

50 Thrusters
40 Overhead Squats (or Front Squats)
30 Toes to Bar
20 Front Rack Lunges
10 Handstand Push Ups (or Strict Press)

(see description for lots of scales)

RX Men: 75#
RX Women: 55#

RX + Men: 95#
RX + Women: 65#

Score: Total Time

Goal: Under 15 Min

PROGRAM A

For Time:

50 DB Thrusters
40 Single Arm DB Overhead Squats (or 2DB Front Squats)
30 Toes to Bar
20 DB Front Rack Lunges
10 Handstand Push Ups (or DB Strict Press)

(see description for lots of scales)

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs
RX + Women: 35# DBs

NOTES:

So for this workout the VetWod official is with the overhead squats and handstand push ups.  We realize many of you are still working on that overhead strength and stability so we are giving you the option to choose between front squats or overhead squats and between handstand push ups (or sub) or a strict press.

The official weight for VETWOD is 95/65.

Of course if the RX weight won't allow you to finish around or before that 15 min mark - go LIGHTER!  Find something that you can do at least 10 thrusters with to start off!

For the thrusters the bar will be on the shoulders with the elbows high.  Feet are under the shoulders with the heels down.  Chest up belly tight.  Reach the butt back and down as you drive the knees out.  Get the butt lower than the knees at the bottom.  No plopping or collapsing in the back. Stand up hard and fast to pop the bar off of the shoulder.  Move the face back and finish with a press to lock out over the middle of the body.  Belly tight!

For the Front or Overhead squats the squat is the same!  Butt back and down, heels down, no plopping, knees out, butt lower than knees, chest up!  If you are overhead squatting you will have a wide grip that will allow you to stay locked out but also pull the bar back to keep it over the middle of the foot/body as you squat.  Drive into the bar.  Keep pushing up!  Try to keep the armpits facing forward.  Stand all of the way up at the top.

For the toes to bar you can sub knees up, v- ups, or weighted/regular sit ups!  Pick something that you can do in 4 sets or less.

For the front rack lunges the bar will be back on the front of the shoulders again with the elbows high.  This can be done as a forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step that the front heel stays down when the back knee touches lightly.  Keep the chest up and belly tight.  Alternate feet with each step!

HSPU can be kipping, strict, pike on box or sub a strict press!