W.O.D. Monday 1/6/20


W.O.D. Monday 1/6/20

“Everyone thinks of changing the world, but no one thinks of changing themselves.” – Leo Tolstoy

One of the most challenging things we can face is ourselves. To truly turn inward. It’s uncomfortable, awkward, and we fight against it. It takes incredible guts.

It’s just far easier to blame the external world for who, or where we are. It’s the excuse. The easy way out.
It’s a white-flag surrender to the thought of, “I don’t have control over my life”. But deep down inside, we know, that’s not true. And if we can see it as that big of a threat… we can see how important it is to see the opposite.

If can turn within, this is where something far more powerful can happen. As Mahatma Gandhi quoted, “You must be the change you want to see in the world.”

Strength – 15 minutes

Build to Heavy a 10-Rep Thruster from the rack

Conditioning WOD – 18 min cap

3 Rounds for time of…
18 Stationary Overhead Lunges 95/65 R/L=2
15 Thrusters 95/65
12 Bar over burpees


  • Looking for this simple triplet workout to take somewhere in the 12-16 minute range to complete (4:00-5:00 per round)


  • Choose a weight on the thruster that you can complete with 1 break max on each round


  • If unable to complete a certain movement, substitute with equal reps to calories:
  • Calorie Bike

Whole Foot
We spend some the time in this workout towards the front of the foot. Let’s make sure that during the thruster, we keep the whole foot on the ground until the hips open. Really focus on the feet first, making sure you don’t let the heels come up like they would on the other movements.

Hybrid Grip
We know that the thruster is a combination of the front squat and the push press into one big movement. In the front squat, we’re able to maintain a loose fingertip grip to ensure that the barbell sits as far back onto the shoulders as possible. On the other side, the push press requires all of the fingers to be wrapped around the bar in order to complete a safe and strong press overhead. If we are just in the fingertips, the elbows are high, but the press will be tough. If we have too much of a death grip on the bar, we’ll dominate with the upper body and the elbows can make contact with the knees in the squat. This hybrid movement also requires a hybrid grip. On the thruster, let’s keep all of the fingers wrapped around the bar, but will a slightly loose grip to allow for higher elbows during the squat.


  • The first thing to consider today is how to approach the Thruster bar
  • With this being the only movement you’d potentially stop moving on, let’s try to minimize the number of sets here
  • 1 Set: 15
  • 2 Sets: 8-7


Capacity Builder
5 Sets, Not For Time:
40 Unbroken Double Unders
40% of max effort Unbroken Ring or Bar Muscle-Ups
*If max effort is 4 muscle ups then 40% would be 1-2 muscle ups