Monday 09.16.13

Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Thrusters, 20 lbs
3 Butterfly sit-ups
6 Thrusters, 20 lbs
6 Butterfly sit-ups
9 Thrusters, 20 lbs
9 Butterfly sit-ups
12 Thrusters, 20 lbs
12 Butterfly sit-ups
15 Thrusters, 20 lbs
15 Butterfly sit-ups
18 Thrusters, 20 lbs
18 Butterfly sit-ups
21 Thrusters, 20 lbs
21 Butterfly sit-ups

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Compare to 03.26.12

no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep
finish strong!


  1. Completed 21 thrusters and 12 bsu-
    went ahead and finished to complete the set of 21

  2. Hello again, mamas! I can't tell you how excited I am to be back after having my baby (#5)! Thanks for a "gentle" first wod–as I pulled up the website I kept thinking "please no running or Hero wod, please, please…"
    Completed up to 15 reps–better than I thought!

  3. Ran 4 mile tempo run.

    Completed through 21

    35lb thrusters

  4. Ran 4 mile tempo run.

    Completed through 21

    35lb thrusters

  5. Everything as rx'd.

    Completed 21 rounds of everything.

  6. Finished 21 thrusters and 10 bsu. Finished sit ups to finish a full 7 rounds.
    Rsn 4 miles before.

  7. Got through 18s although my back started to spasm so I had to take it slow. 🙁 It did this the last time we did this wod…

  8. Completed through 15. Then did the 18 thrusters and 3 sit ups

  9. through 18 plus 6 thrusters, with 8# weights. trying to get back to my workout routine.

  10. 1st day of HIIT mamas, yea! So glad to have found this site!
    Got thru round of 21's in 6:39
    + 4 mile walk

  11. I did the workout from last week (Cleans/push-up's) first, then did this one immediately following…
    I got through 21's of each, and an additional 16 thrusters (20#'s)

  12. Through 21 plus 14 thrusters. Went ahead and finished out the round
    Ran 1 mile – 9:20 which is good for me

  13. Completed through 21, but went over by 6 seconds to complete.

  14. Through 24 thrusters and 10 bfsu-completed 24bfsu though. 🙂

  15. Completed 21 thrusters and butterfly sit ups, went on to do 7 more thrusters, then time was up. 🙂 Fun work out!

  16. 18 sets plus 21 thrusters- butt to the floor.
    Added an extra 50 seconds to complete 21st round with 21 BFSU.

  17. Through to 24 thrusters. Then ran 1.5 miles later on a track while son was @ football practice.

  18. Completed on 9/17 after 9/17 wod. Finished round 18 then 17 thrusters. Then body pump class.

  19. When you say 20lbs, does that mean 20lbs in each hand, or 20 total? I mean I know it's up to us as individuals but what were you originally implying?


  20. My comment didn't post yesterday 🙁 Completed 18 right at 7 mins then just finished the 21 set but didn't time it. Kept up with previous pace.

  21. Made it through thrusters of round of 21, but only up to 10 bfsus. Used 30#.

  22. Well in that case, I made it through 15, but I did 40# instead of 20 haha.

    I was seriously like "I can't believe how much weaker I am than the rest of these women!"

    But then I did the 18s round with 30#.

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