Monday 08192013


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A.  EMOM – 15 Mins 

10 x Russian Swings 

B.  5 Rounds AFAP 

10 x Weighted Sit-ups 

10 x Push-ups 


A.  EMOM – 15 Mins 

Pause Snatch @ Knees 

On your first pull (shins to knees) pause three seconds at the knees redistributing your weight from the middle of the foot to your heals.  Make  sure you’re in proper position (Knees pushed back, shoulders over the bars, hips hinged back, hamstrings should be loaded).  

B.   5 Rounds AFAP 

10 x T2B 

20 x Russian Swings @ 1.5 pood/1 pood 


A.  EMOM – 15 Mins 

2 x TNG Squat Snatches 

Starting weight should be around 50%-60% of your 1 rep max.  

B.  Pause Back Squats – 5 x 5 w/3 Min Rest

Pause 3 Seconds at the bottom of each squat 

Games Track 2014 

A.  Every 4 Mins for 20 Mins (5 Sets total) 

5/3 x Muscle-ups 

15 x Weighted GHD-Sit-ups @ 20lb/14lb 

30 x Double-unders 

B.  800M Weighted Run @ 70lb/50lb 

-Post results under comments  



27 Responses
  1. Bryan Donaldson

    A : worked on my form and catching the bar in a low squat up to 115#s
    B : 6:58 Rx, forearm burner 🙂

  2. Jessi Andersen

    A. Did my first clean in almost 4 month (still unable to do snatches). I just worked on form/technique at 45#
    B. 7:04 did 30 second planks instead T2B

  3. Sara Jech

    A. Worked with a wider grip…Hard to get used to right away, but I think it’s going to help me be faster…. Thanks Shawn!!!!
    Started at 65 worked up to 95….

    B. Finally getting toes to bar!! Tonight was the best night so far with those…
    All toes to bar (95% hit the bar, the rest were within 5 inches or so of the bar)
    1.5 pood

  4. Susan Kian

    2 tng squat snatch at 85 emom

    5×5 bs at 125

    Games track substituting ghds with leg raises holding bottom of the pull-up rig

  5. Jeremy Moreland

    60 lbs snatch
    8:04 for the WOD. Had to switch to sit-ups on the last rep because I was scared I was losing my grip.

  6. Crysta P

    Knee rehab!
    Exercise bike for 12:30 and some upper body work on weight machines
    Excited that I could do the fitness WOD!
    6:18 (sit-ups w/ a 10lb medicine ball) – the pushups were a killer because I can’t go off my knees yet so had to push myself to keep going

  7. Joel

    A. 65# form work. Got some really good pointers.

    B. First time trying anything but jumping pull-ups. Did k2e (guaranteed not pretty) and 1 pood KB swings. Finished in 6:50.

  8. Sara R.

    A. started w 55#, went to 65# at about rd 5 or 6 I think, then to 70# for the last 3 rds (Perf.)
    B. 5:56 6 rds. Fitness

  9. Carrie

    A. 55 up to 85#. Didn’t go into a squat due to a sore hip
    B. 5:59. 1 pood My grip was dying towards the end. Still working on knees to elbows.

  10. Lindsey G

    A. 75-85# Not a good day for me. Have some soreness in my quads that made it hard to get under the bar. Need to do some mobility.
    B. 6:52. 20 sit ups, 1 pood.

  11. Sue N

    A. Started at 55#, worked up to 70#, still a difficult movement for me.
    B. perf – 15# sit ups, 1 pood swings.. Have not done weighted sit ups before. Awkward trying to hold the plate, was slow going. 8:25.

  12. Steve Vinz

    A. 95 lbs…..continuing to work on form….wasn’t pretty tonight.
    B. 6:45 Rx, 2 pood

    Also worked on double unders again….making progress!

  13. Jennifer Brickley

    65 # on snatch. Felt fatigued in the middle but finished ok
    WOD: knees to elbow and leg extensions, 1 pood. I think I finished around 8 min but can’t remember. I was having trouble with my grip.

    Good workout