Monday 10282013



A.  Every 75 Secs for 5 Sets

1/1 x TGU or Windmills

Russian Swings for the remainder of the period


10 – 1 Ladder



Goblet Squats


A.  Every 75 Secs for 5 Sets

1 x Power Snatch + 2 x Hang Power Snatch (Work on position 1 or 2)


10 – 1 Ladder



American Swings @ 1.5 pood/1 pood


A.  Every 75 Secs for 5 Sets

3 x TNG Squat Snatches


10 – 1 Ladder



American Swings @ 90lb/70lb

Extra Credit (Time permitting) 

10 Sets w/a Partner (You go I go) 

3/2 x Muscle-ups 

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18 Responses
  1. kit

    A. 95-115-115-115-115 ….3-1-2 position/progression was a nasty combo (love it though). Oh snatches how I love thee, but when will you love me.
    B. 9:56

  2. Nicole Chovan

    A. 105/110/110/115/120- felt good so kept going. 125/130 failed on #2/130 failed on #1/ 130 finally got them all.
    B. 13:28 RX. Didn’t feel great but I got through it with that dang 70 lb kettle bell. However, the bell wasn’t directly above my head on all reps. Probably should have used the 1.5 pood bell so that my form wasn’t so crappy. T2B are getting better, started struggling a little more around round of 7’s. Need to practice my dips more.

  3. Malachi Johnson

    A.) 155, 155, 155, 155, 175..Should have gone heavier for the whole time. I looked over and saw Shawn killing it and realized I needed to go up in weight!
    B.) like 8:39 I think. I did the first set of dips, then used the red band for the rest. Toes to like my waist area, was working on the swing. Swings felt good.

  4. Staci Vinz

    A. 95-105-95-95-95 (was losing form at 105, so stayed at 95)
    B. 16:15 Rx (Glad Matt made me finish. Dips were hard after the first couple rounds. T2B felt good, and KB swings were better than expected).

    100+ random abs

  5. Cally

    Performance sort of:
    A: 55-35 for the rest (sore back so worked on form)
    B: 12:42 (incline push-ups, K2E Russian swings)
    K2E with activated shoulders working better – got 10 in a row!
    Back felt better after WOD than before — Yay CF!

  6. JennF

    A. 55# in effort to get the movement perfected— frustrating that I don’t have the hip connection… yet another coach able to pick up on that… must be THAT obvious. Now just have to keep working at it. Worked a little with the PVC after class.
    B. 12:38 Performance using red skinny band for dips, T2B–but they were all broken, as I cannot get the kip/swing together to connect, 1 pood american swings.

  7. Susan Kian

    A. 85 felt light but focused on form
    B. 16:17 but used 1.5 pood, the 70lb felt like I was straining too much.

    This was hard at the end. Toes to bar felt easy today. Dips were hard and as much as u try to do them when tired your arms don’t listen to you! 😀

    Got a good nights sleep for the first time in weeks. Felt so much stronger.


  8. Amy S

    A. 55 lbs
    B. 11:51, push ups, k2e…I need to work on that! .7 pood. All of these were very hard for me…need to gain upper body strength so I can do more.

  9. Paul Bye

    A. 85-85-85-85-85 – still not really hitting position 2 as best I can
    B. 11:55, bar dips (matador bar), K2E, 1.5 pood

  10. Teresa


    A 55# — could have gone a little heavier
    B. 10:24

    Frustrating WOD after being gone last week. K2E felt good but they were without kipping — need to get a better swing/rhythm. Happy today is over and today will be a better day!

  11. Steve Vinz

    A. 95, 95, 95, 95, 95lbs.
    B. 12:00
    1/2 bar dips with red band, 1/2 with blue band, K2E’s, and 1.5 pood Russian swings.
    100 situps.

  12. Crysta P

    Slept in after Sunday night football, but did make myself do the Fitness WOD
    B. 7:15 – goblet squats were improvised w/ 24lbs of dumbbells