October 6th, 2014


Today’s WOD

EMOM x 5 – pistol work: choose 1 option

  1. 5/leg pistols with no assistance or using small counter weight
  2. 3-5/leg Negatives onto or off of a box
  3. 3-5/leg using assistance with rings OR split squats


For total reps:

2 min max thrusters @ 95/65

Rest 2 min

1 min max thrusters

Rest 1 min

30 sec max thrusters

Rest 30 sec

15 sec max thrusters



For time:


DU’s (double the reps for singles)

Sit ups

(10 min cap)

Trainer’s Tips: practice some pistol work, then rep out lots of thrusters! Finish off with a simple tester that should be fast and hard

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