Monday 03112013



A.  Snatch Practice & Progressions 

B.  12 Min AMRAP 

10 x Push-ups 

10 x Pull-ups/Ring Rows 

60 x Double-unders 


A.  Snatch – 5 x 2 w/2 Min Rest 

B.  12 Min AMRAP 

10 x HSPU 

10 x Pull-ups 

30 x Double-unders 


A.  3 Rounds NFT 

10 x Muscle-up Progressions 

10 x Ring to Chest Pull-ups (Strict) 

10 x Dips (Strict) 

10 x Ring Dips (Kipping) 

B.  12 Min AMRAP 

10 x HSPU (2011 Regionals) 

5 x Muscle-ups 

30 x Double-unders 

Optional Accessory 


Reverse Hyper – 3 x 20 

GHD Sit-ups – 3 x 20 

TGU – 3 x 3/3 

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15 Responses
  1. Staci Vinz

    A. 5x MU progression on a box
    5x chest to ring pull ups (kipping)
    MEx strict dips 3-2-2
    ME x kipping dips 3-2
    B. 10 HSPU with abmat
    5 MU progressions on a box
    15 ball slams @ 20#

    4+5 ( didn’t realize how fatigued my arms still were)

  2. Bryan Akervik

    A. Worked up to 105# PR for a Power Snatch. Still not flexible enough to squat snatch with weight at all.
    B. 4+11 Regular Pushups, Pull-ups with Green band. Made a lot of progression on the kipping swing. Made big difference! Got two sets of 30 DU’s unbroken.
    Good day. Legs were still sore and fatigued from Squats on Saturday.

  3. Rach

    Snatches: 85, 95, 105, 105, 105( worked form more last 2sets).
    Wod: 4+20
    Hspu 25#plates+ abmat
    Tried to maintain butterfly pull-ups
    50wb sit-ups

  4. Susan kian

    Went to open gym:
    Muscle up progression on box
    Handstand walks and pirouettes. 10 passes.
    Handstand push-ups strict 4 sets of 3-4
    Handstand push-ups with kip, Julie helped me with these and I think I can finally do it now, much easier.
    10 or so muscle up attempts on rings( did this before the box….not working for me)
    Abs alternating leg v ups 100 total.

  5. Katina

    A) 65, 75, 80, 85, 85
    B) 5 + 20
    Like the practice with pull-up… I need more partice.. I so know I can do it