Monday 09082014

KBs in the sun.
KBs in the sun.


A.) EMOM – 8 min. 

3 reps each arm

Single arm swings (Russian)

B.) 4 Rounds

8 DB/KB Snatch each arm

16 Sit-ups

50 single unders or 1 lap run


Snatch Balance – 6×2

B.) 4 Rounds

8 Squat Snatch (85/55)

16 Sit-ups

24 Double unders


A.) Snatch warm up – 8 min. 

Snatch Balance + 2 OHS

6×1 – Try to add weight each set

B.) 4 Rounds

8 Squat Snatch (115/75)

16 T2B

24 Double unders

C.) 15 min HS walk practice

Keep working at it guys!

D.) 5×5 strict weighted pull-ups

–Results to comments!



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9 Responses
  1. Staci Vinz

    A. Kept it light due to shoulder issues.
    B. 9:49 Rx harder than I thought it was going to be. I should know by now to not think any WOD is going to be easy.

  2. Megan

    A. 55- seemed ok but not dropping under bar enough
    B. 55 wow! This was brutal. Snatches turned into power snatches despite my best effort to squat.
    Nic does a great job of demo of impeccable form! And provides helpful feedback and tips. I appreciate it.

  3. Jessi A

    A. done with white kettlebell ( feels so light, but right arm continues to spasm at higher weights)
    B. 7:18 DB snatch with 17.5lb DB

    And I third what Megan said. Nic is awesome!!! 🙂

  4. JennF

    A. Snatch balance with 2 OHS–worked up to 105.. had trouble bringing bar down to shoulders smoothly… youch.
    B. Some big goats here. 12 minutes + :(… 8 Squat snatch at 75# (hit the hips on many), T2B (1st round and 1/2 2nd round, then sit ups), DBs with a stutter step in between. Thankful for the encouragement and coaching from Chida on my dubs 🙂

  5. Sara Link

    A. Competitor… 85, 95, 100, 105 x 3
    B. 9:49ish…….
    @ 75lbs- I feel like we haven’t done squat snatches in a workout in a loooong time, so these definitely slowed me down…..
    1st Round T2B- then was getting frustrated, so switch to sit ups for rds 2-4
    24 DUs- these felt great!!!

    Joined the DAHLC for the pool & massages 🙂
    Did a light bike workout for 20 minutes then some swimming!

  6. Paul Bye

    A. 95-95-95-95-95-95 – that was actually heavier than I thought, this is a good exercise.
    B. 8:30, @85# snatches, “as many DU as I can do” with 2x SU for the rest