Monday 09092013



A.  EMOM – 10 Mins 

Even – 10 x Russian Swings

Odd – 20 Sec Side Plank (Palms) – both sides

B.  Complete AFAP

30 – 20 – 10





A.  EMOM – 10 Mins

Even – 3 x Power Snatches

Odd – 3 x Push Presses

Weights should be the same weight for the snatch and push presses 


30 – 20 – 10



American Swings @ 1.5 pood/1 pood

Double-unders (3:1 singles to doubles) 


A.  EMOM – 10 Mins

5 x TNG Squat Snatches @ 135lb/95lb

10 x C2B Pull-ups


5 – 3 – 1 

Power Snatch @ 195lb/125lb 

30 – 20 – 10 

Wallballs @ 20lb/14lb 

90 – 60 – 30 


First round is: 5 x PS, 30 x WB, 90 x DU.. 

Games Track 2014 

A.  12 Min AMRAP 

10 x Calorie Airdyne 

20 x Ball slams @ 20lb/15lb 


50 x Alternating Dumbbell Snatches @ 55lb/35lb 

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21 Responses
  1. Sara Jech

    A. Snatches and Push Press @ 85lbs….. Snatches felt weak… Push Presses felt great

    B. 10:29
    Mostly T2B
    Am Swings @ 1pood
    All DUs
    This was a crappy WOD for me.. Just felt slow this morning.. Even had to pause during my swings… Hopefully the rest of the week goes better!

  2. Holly T.

    A. Snatches and Push Press @ 85lbs

    B. 10:16
    I FINALLY GOT DUB’S!!! Thanks Carrie for the advice to jump slower! If it wasn’t for your advice I would still be trying to figure them out!

  3. Laura S

    A. Snatches and Push Press @ 55#
    B. 6:58
    Situps, Russian swings @ 1 pood, single unders.. new goal is to learn DUs

  4. Nicole Chovan

    A. Done-ish. Started how it said to but by the 2:00 mark I was already behind. So it ended up being more like 5 squats snatches odd minute, 10 c2b even.
    B. 10:56 double unders got the best of me again.

    A. 7+22
    B. Done forgot it was AFAP but timed it for some reason. 3:40

  5. Fitness:
    1.5 pood kb swings and side planks
    40, 30, 20 Push ups, Sit ups, Squats
    Scaled up upon recommendation of my coach. My goal/plan over the course of the next 8 weeks during the WLC is to stick with the fitness programing- with some scaling up.
    After the WLC- bring on the lifts 🙂

  6. Elizabeth

    A: Performance @ 55#

    B: Performance @ 8:44
    30 leg raises- 20/10 sit ups
    30/20/10 kb swings with white kb
    60/40/20 (2:1) singles

  7. Ben

    A. Power snatch and push press at 115#
    B. 10:50ish, this workout was a battle to get through. Must have been a Monday thing. Finished, and didn’t even look at the clock untill after about 30 or 40 seconds.

  8. Holly Todd

    A. 85#
    B. 10:16

    I finally got DUB’S!! Thank you Carrie for the advice to slow my jumps down and it was like magic, it just clicked for me then! So excited!!

  9. Crysta P

    PT – got to run on the treadmill today and am now allowed to run every other day for up to 30 min!
    I was so happy I did the fitness WOD afterwards…
    B. 6:42

  10. Staci Vinz

    A. Done, skipped a couple rounds of C2B because hands felt like they were starting to tear.
    B. 16:25 Rx sport. I could not hit my first set of snatches. It was a mental struggle for me today, but I finished!
    GT: 12 min WOD (did with Susan, one biked, one slammed and then we switched)
    100 GHD’s

  11. Susan Kian

    A. Staci and i soon figured out that it is impossible to do both movements in a minute so it was alternating. Missed a few reps on a couple rounds. This was tiring.

    B performance wod but forgot to look at the clock so now i have no idea. Kind of slacked during the wod. Could have pushed harder. Felt guilty i didnt do the sport wod. Staci did a great job!


    Air dyne with throwdowns done. No dumbbell snatches. I have a lil rip so i thought i would save the hands for tomorrow.

  12. Clara

    A. 55 lbs, trying to preserve my knees
    B. 7:45 Knees to elbows sort of; I was working on control. Did Russian swings; Never tried American so I thought I shouldn’t try during a WOD.

  13. Jessi Andersen

    A. Done 35# first snatch since back from a back injury. Felt great, but more focused on form/technique.
    B. 9:45 did laying T2B, 1 pood Russian swings and 3:1 singles