Monday 10072013



A.  Every 90 Sec for 6 Sets 

8-10 x BB Push Presses 

10 x Russian Swings 

B.  8 Min AMRAP 

5 x Power Swings Heavy 

10 x Divers 


A.  Every 90 Sec for 6 Sets 

3 x Snatches 

B.  8 Min AMRAP 

3 x Power Cleans @ 185lb/115lb 

10 x T2B or Toes to Ring 


A.  Every 90 Secs for 6 Sets 

1 x Snatch + Hang Snatch (Pos 3) + OHS 

B.  8 Min AMRAP 

3 x Power Cleans @ 245lb/155lb 

10 x T2B  

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15 Responses
  1. Sara Jech

    A. 85, 90, 90, 90, 95, 95

    B. 4 + 9 @ 115lb
    Really tried to work on stringing my T2B together!!!! Can’t quite get that swing going non-stop…

  2. Laura S

    A. 1 @ 55#, 4 @ 65#, 1 @ 70#
    B. 6 Rounds. Cleans @ 70#, then 5 Kip attempts + 5 Divers
    Hands definitely hurt from the bar, but I’m making a goal of working on kips after class

  3. Cyndi Wisted

    I want to do this workout, but can’t move well after the Granite Games this weekend…. rest day. 🙂

  4. Crysta P

    First time lifting since knee surgery, so started light…
    A. 35lb. (form felt decent considering it’s been over 2 months)
    B. 5 + 3 (cleans @ 45lb, K2E…or pretty close)

  5. Jessi A

    Performance -Going light on weights because I have sutures in my arm…don’t want to pop those, this is a good time to work on form/technique).
    A. 35#
    B. Did 35 # power snatches and lying toes to bar 8+1

  6. Teresa

    A. 55, 60, 60, 60, 60 , 65
    B. 5+1 (I think) – 75#

    I wasn’t a fan of this WOD. I liked the time to work on kipping but wish it wasn’t part of the WOD. Ripped both hands and was very frustrated after the first 3 rounds. Felt like I needed to go for a run to get a complete workout when class was over.

  7. Cory L

    A. 65lbs. Opened up ROM a bit. Hip is still feeling fine so far.
    B. 6 – 65lbs. Opened up ROM a bit on the cleans. Hip is still feeling fine so far. The T2B technique work was fun. Was able to get some of them strung together, but still need to get my legs all the way up. Was close to being able to string lots of knees-to-elbows together. More practice and exercise on those muscles will help. Found that chalk really makes a difference on the calluses, so I’ll be using that a little more.

    Had a lot of fun learning properly T2B technique. My muscles today from the T2B work are definitely sore and tired, so was definitely something I was missing.