Monday 04082013


The WLC challenge finale will be held this Friday starting at 6 pm through 8 pm.  The 5:30 pm and 6:30 pm classes will be canceled for the day.  Make up for the WLC workout can be done this Thursday the 11th at 6:30 pm.  

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A.  10 Minutes to work up to a heavy Snatch Balance 

B.  AFAP   

200M Run   

and then…. 

5 Rounds  

10 x Hang Power Snatch (Pos 1) 

15 x Wallballs

 and then…. 

200M Run 

C.  3 x 20 Hollow Rocks 


A.  5 x 3 – Snatch Balance + OHS + Snatch Push Press w/2 Min Rest   (Heavy as possible)

(From the Rack)

B.  AFAP  

200M Run   

and then…. 

5 Rounds  

10 x Hang Power Snatch @ 95lb/65lb 

15 x Wallballs @ 20lb/10lb 

 and then…. 

200M Run 

C.  100 x Hollow Rocks 


A.  EMOM – 10 Minutes 

2 x TNG Power Snatch + 3 x Push Presses (Heavy as possible) 


400M Run 

and then….

5 Rounds 

12 x Hang Power Snatches @ 115lb/75lb

17 x Wallballs @ 25lb/16lb 


Optional Accessory 


A1.  GH-Raises – 3 x 20 (no weight)   

A2.  GHD-Sit-ups – 3 x 15  

A3.  Banded pull-aparts – 3 x 30   

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18 Responses
  1. Rach

    Snatch complex: 35,55,75,85,95
    200m run
    5rnd: hps @65#, wb@14#
    400m run
    Then hollow rocks (ouch!!)

  2. Jen

    Snatch balances/ohs/pp @35
    Wod: 10:48. 200m runs, 35#10#- light with elbow issues- feeling ok tonight!

  3. Jessi

    Snatch balance business etc @ 35#. Everything above my elbows hurt tonight.

    Performance Wod w/ John 16:05. 40# snatch & 10# WB

  4. Liz

    Dissapointed- didn’t push very hard bcuz I felt like I was going to puke. (Good thing is I learned not to eat right before a wod…)
    Performance 15:42
    Worked on pull-ups then ended the day with a nice box jump face plant:|

  5. Bryan Akervik

    Snatch Complex – 55# Flexibility on snatch squat and OHS squat is slowly getting better. Should be able to start working more weight very soon.

    Wod – 200M, 65#, 16# medball
    Fun workout! Good to get outside and run again!

  6. Patrick B


    A. 45-45-65-65-65
    B. 13:34 @ 65#; 10#

    Took my time (realitivly) on the snatches to focus on solid form and they felt pretty good.

  7. Staci Vinz

    A. 2/85#, 8/95# (felt good after shoulders got warmed up. Wider snatch grip is getting more comfortable. Probably could of gone a bit heavier).
    B. 14:59

  8. Amy-Azn

    Couldn’t work out hard with my shoulder/neck but did some low weight OHS….
    400m runs
    10 ring rows
    15 wall balls…x5

  9. Susan Kian

    A. All done at 65#. it was way too light for the snatch but good because i focused on technique. Nate gave me some good pointers. The press part is awkward for me in the snatch position, so i will need to work up to a heavier weight.
    B. 18:12. Sport but with 14 lb ball, no 16 lb balls left. Good workout. Obviously i need more met con work.

  10. Paul

    A. 45-75-75-75, OHS still hard on the wrists
    B. 13:30 @ 85# (3 rounds), had to drop to 65# or I’d still be there doing them (2 rounds) and @20# wallballs
    After the 150 wallball day for the open, 50 didn’t seem quite so bad

  11. John

    A: snatch complex @ 55#
    B: Performance WOD, 14:35 @ 55# , 14# wallball and 400 M runs
    C: 3 X 20 hollow rocks.