Monday, July 24th

23
Jul

Monday, July 24th

WOD

Thruster
1 rep max

Then,

On the minute for 10 minutes:
Evens – 5 thrusters
Odds – 200m row

Start with between 50-60% if your heavy thruster for the day on the barbell, and aim to climb in weight each round! Take these thrusters from the ground, in either a squat clean directly into your first thruster or through a power clean to get the bar to the shoulders.

Post all results to Comments.

74 Responses

  1. ERIC S.

    The purpose behind today’s conditioning is to build confidence and familiarity with a heavy thruster, under metabolic duress (heavy breathing). In our sport, a moderately loaded barbell (think 95/65 or 65/45) for the thruster is very commonly used. Simply because, it produces an incredible stimulus through power output. It’s aerobic and anaerobic… it’s a potent movement. With that said, with it’s frequency, it’s difficult to become comfortable cycling a heavier load. To almost reset the baseline of what you feel is “moderate.” Our goal today is to get outside the comfort zone, and climb to weights that challenge us… all while we are breathing hard. As you climb weight each round be sure to small and moderate jumps. Good luck!

  2. ERIC S.

    The purpose behind today’s conditioning is to build confidence and familiarity with a heavy thruster, under metabolic duress (heavy breathing). In our sport, a moderately loaded barbell (think 95/65 or 65/45) for the thruster is very commonly used. Simply because, it produces an incredible stimulus through power output. It’s aerobic and anaerobic… it’s a potent movement. With that said, with it’s frequency, it’s difficult to become comfortable cycling a heavier load. To almost reset the baseline of what you feel is “moderate.” Our goal today is to get outside the comfort zone, and climb to weights that challenge us… all while we are breathing hard. As you climb weight each round be sure to small and moderate jumps. Good luck!

  3. jmiz

    Out east this weekend. Three really hard wods. The most fun of which was today’s courtesy of Ben Bergeron’s competition wods (this is scaled vs the original):

    In five minutes complete seven rounds of The Chief @ 95# and then max calories on the rower
    Rest five minutes
    In five minutes complete six rounds of The Chief @ 115# and then max calories on the rower
    Rest five minutes
    In five minutes complete five rounds of The Chief @ 135# and then max calories on the rower

    17/7/5 for a paltry 29 calories. Legs are destroyed after the weekend.

  4. jmiz

    Out east this weekend. Three really hard wods. The most fun of which was today’s courtesy of Ben Bergeron’s competition wods (this is scaled vs the original):

    In five minutes complete seven rounds of The Chief @ 95# and then max calories on the rower
    Rest five minutes
    In five minutes complete six rounds of The Chief @ 115# and then max calories on the rower
    Rest five minutes
    In five minutes complete five rounds of The Chief @ 135# and then max calories on the rower

    17/7/5 for a paltry 29 calories. Legs are destroyed after the weekend.

  5. BAston

    Thruster: 180#

    WOD: 105-115-120-125-125 (hardest part was changing the weights, had no time on the last set)

  6. Rekas

    Thruster: 105,115,125,135,145(f) re-dipped gahh

    emom: 85# (4), 95# (last round)

    200m row
    row avgs (1:59/2:00)

  7. Rekas

    Thruster: 105,115,125,135,145(f) re-dipped gahh

    emom: 85# (4), 95# (last round)

    200m row
    row avgs (1:59/2:00)

  8. Alice

    Thruster singles: 95-105-115-125F-120

    EMOM
    thrusters: 65-75-85-90-95
    row: made all intervals, but definitely a sprint

  9. Alice

    Thruster singles: 95-105-115-125F-120

    EMOM
    thrusters: 65-75-85-90-95
    row: made all intervals, but definitely a sprint

  10. LaurenMargaret

    Thruster singles: 80-85-95-100F-100F

    EMOM
    Thrusters: 55-60 (legs were still tired from Saturday)
    Row avg: 1:47/1:50

  11. JLee

    Hotel travel WOD

    10 rounds of 10 push ups, 10 sit ups, 10 air squats

    Didn’t keep a clock running. Push ups hit a wall around the 7th round.

  12. johanna

    1RM Thruster: 95(2)-105-110-115-120-125(f)

    EMOM: thrusters 65-70-75-80-85, row was super hard, almost didn’t make the 4th round

  13. johanna

    1RM Thruster: 95(2)-105-110-115-120-125(f)

    EMOM: thrusters 65-70-75-80-85, row was super hard, almost didn’t make the 4th round

  14. dtm

    5 Rounds every 2:30:
    16 Farmers lunges w/ 24kg dbs
    Max L-sit (34/29/23/?/22)

    On the minute for 10 minutes:
    Evens – 5 thrusters 24kg dbs
    Odds – 8 Burpees

    1. Matt

      Also, death by pull-ups, or what these days they’re calling “pull-up ladder” with Mickey
      — 9 + 8, strict
      — Literally under a third of the reps Mickey was able to do. (18+14) Super humbling workout buddy.

  15. ERIC S.

    Back squats 5×4 at 300lbs
    14 min emom
    Even 21 wallballs
    Odd 8 burpee pull-ups
    Couldn’t sustain had to go to 15 wallballs & 7 burpee pull-ups

    Snatch complex – 1 snatch deadlift + 1 hang power + 1 power snatch
    Min 1 -125
    Min 2- 135
    Min 3- 155
    Repeat For 9 minutes

  16. ERIC S.

    Back squats 5×4 at 300lbs
    14 min emom
    Even 21 wallballs
    Odd 8 burpee pull-ups
    Couldn’t sustain had to go to 15 wallballs & 7 burpee pull-ups

    Snatch complex – 1 snatch deadlift + 1 hang power + 1 power snatch
    Min 1 -125
    Min 2- 135
    Min 3- 155
    Repeat For 9 minutes

  17. JoJo

    Back squats 6×4 at 150

    14 min emom
    Even 21 wallballs
    Odd 8 burpee pull-ups
    Last RD of Wallballs only 15

    Snatch complex – 1 snatch deadlift + 1 hang power + 1 power snatch
    Min 1 -60
    Min 2- 65
    Min 3- 70
    Repeat For 9 minutes

    Accessory work:
    3RDS
    10 Hollow rocks
    10 v-ups
    10 tuck- ups
    10 sec Hollow hold

  18. JoJo

    Back squats 6×4 at 150

    14 min emom
    Even 21 wallballs
    Odd 8 burpee pull-ups
    Last RD of Wallballs only 15

    Snatch complex – 1 snatch deadlift + 1 hang power + 1 power snatch
    Min 1 -60
    Min 2- 65
    Min 3- 70
    Repeat For 9 minutes

    Accessory work:
    3RDS
    10 Hollow rocks
    10 v-ups
    10 tuck- ups
    10 sec Hollow hold

  19. JoJo

    @ Roberts great WOD for you today!!! Fun one.
    Did this one on 6/28/17

    Thruster #120

    Alternating EMOM x 10 (5 Rounds):
    Even Minutes – 5 Thrusters
    Odd Minutes – 200 Meter row
    70-75-85-95-100

  20. Liz

    Frontline
    8min emom
    5 strict pull ups
    5 sots press 20# each

    9 min amrap
    3 reps ascending
    3 ttb 3 dB clean and jerk 20#
    12+20. Ripped the hands in round of 9 🙁

    Cash out
    Accumulate 5 min weighted plank 45#
    8:30 – 1, then 30 s on 30 s off
    5×5 front squats from ground at 70% max clean 90#

  21. Liz

    Frontline
    8min emom
    5 strict pull ups
    5 sots press 20# each

    9 min amrap
    3 reps ascending
    3 ttb 3 dB clean and jerk 20#
    12+20. Ripped the hands in round of 9 🙁

    Cash out
    Accumulate 5 min weighted plank 45#
    8:30 – 1, then 30 s on 30 s off
    5×5 front squats from ground at 70% max clean 90#

  22. Ashley Moduno

    Max 1RM Thruster: 85-95-105-115-125-135-140(f)-140 (PR!)

    WOD: 75-75-85-85-105 all unbroken
    Rows were much easier than I thought they were going to be. Getting better at rowing!

    50 abmat sit ups

  23. Ashley Moduno

    Max 1RM Thruster: 85-95-105-115-125-135-140(f)-140 (PR!)

    WOD: 75-75-85-85-105 all unbroken
    Rows were much easier than I thought they were going to be. Getting better at rowing!

    50 abmat sit ups

  24. cloudon

    Thruster 225 (95-145-175-205-215-225)
    Emom – 115-125-135-145-155 – would have been spicier at 145 straight across.

  25. Lina

    Thruster 1 rep max from the rack Lina: 53,63,73, 83,88… Fail @88

    Then,

    On the minute for 10 minutes:
    5 thrusters from the floor Lina: 3 sets of 55 pounds and 2 sets of 60 pounds.
    200m row

  26. Lina

    Thruster 1 rep max from the rack Lina: 53,63,73, 83,88… Fail @88

    Then,

    On the minute for 10 minutes:
    5 thrusters from the floor Lina: 3 sets of 55 pounds and 2 sets of 60 pounds.
    200m row