11/3/14 Monday


A. Thruster; 6 reps x 6 sets, rest 2-3min b/w sets

*Build to something heavy while maintaining PERFECT posture and use that weight for all sets.

B. On a Continuous clock:


7-6-5-4-3-2-1 (Pull-ups)

14-12-10-8-6-4-2 (Burpee Box Jumps, 24/20)

*Score is total time


On the 15min mark perform:

AMRAP in 8min:

3-6-9-12…and so on up the ladder of:

Power Cleans, 135/95

Calorie Row
or AirDyne

*Score is rounds completed, plus repetitions.



Wod will be posted at gym


3/24/14 Monday


EMOM, for 12 minutes:

2 Thruster

*The goal is to move as much weight as possible in the 12 minutes

*do not count failed attempts, simply sum the weights successfully lifted over the course of the 12 minutes/24 potential lifts


5min rest


EMOM, for 12 minutes:

20 Double-Unders + Max Reps Push-Ups


*Be smart here!!! The goal is max number of push-ups completed at the end of the 12 minutes

*Consider how many you want to complete in each minute – going to failure in the early sets is not likely to be your best strategy.

*Post two scores – one for thrusters, and one for push-ups



Wod will be posted at gym