Wednesday 04232014



A.  Every 2 Mins for 5 Sets 

10 x DBL KB Swings 

10 x DBL KB Front Squats 


6 x DB Manmakers 

30 x Cal Row 

6 x DB Manmakers 

20 x Cal Row 

6 x DB Manmakers 

10 x Cal Row


A.  Every 2 Minutes for 5 Sets 

3 x Snatch (Build)  – Perfect Technique 


10 x PC+PJ 

30 x WB 

10 x PC+PJ 

20 x WB 

10 x PC+PJ 

10 x WB 

@ 135lb/95lb 

@ 20lb/14lb 

-Post results under comments

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13 Responses
  1. Carrie

    A. Blue taped KBs. Modified front squat.
    B. 8:13. 10# DB. Avoided squat clean during manmaker and stepped up. Those are tough.

  2. Crysta P

    A. 55, 60, 65, 75, 85 (missed the first one)
    B. 10:13 PC+PJ @ 75#, WB @ 12#. Hard time getting into any sort of rhythm on the PC+PJ…just slow… also decided to go heavier on the WB…need to do this consistently to get stronger…
    50 ab mat sit ups after class
    Got hip worked on at PT…it’s always my hip flexors so if I’m not stretching them smack me…

  3. Malachi

    A.) 135, 155, 165, 175, 185
    B.) 6:05 @ 135 & 20 Felt good, unbroken wall balls, had to do more singles on PC +Jerk than I wanted to.

  4. Josh Hoekstra

    A.) 95, 115, 115, 115, 115 – Kept it light to work on form. Plus my shoulder is still a bit painful and as it turns out, snatches aggravate it the most.
    B.) 6:16 Rx – This was a serious leg burner. The PC&PJ were all singles with the exception of the first two.

  5. Sara G

    A. 45, 45, 45, 50, 50 – these really sucked today. I have a serious mental block some days with snatches, and today was one of those days.
    B. 8:00 – 65# PC + PJ & 14# WB
    Looking forward to my day off tomorrow after three tough workouts so far this week. 🙂

  6. Nicole Chovan

    A. 125-125-125-130-135-140×1-140-145-150-155×1 (think I rushed it) Felt really good today.
    B. A little tougher on the shoulder. 8:57. Lots of singles on PC+PJ (too much stress on shoulder bring it back down)
    C. Done. Strict ones need some work.
    D. Done.

    Lots of shoulder mobility today.

    PS- Good playlist today Juli!

  7. Susan Kian

    Snatches 55 lb
    Not technically starting lifting for another couple weeks but just worked in getting technique back. It was hard not to put more weight on!

    WOD used 55 lb and did PCPJ and row instead of wall balls since I am avoiding lots of squatting for now.


  8. Staci Vinz

    A. 85-90-95-100-105-110-115-120-X-125. (Kept it light. Shoulders feeling a bit unstable in the OH position.)
    B. 8:18Rx
    C. Did 3 sets and stopped because hands were hurting.
    D. Done
    30 GHD’s

  9. JennF

    A. 85-90-95-100–105 (failed). Not hitting the hips is KILLING me in progression. Too proud to strip the weight and focus on form for some reason.
    B. 7:04Rx.. PC to PJ felt clumsy and wall balls were not very fluid tonight.

  10. Sara Jech

    A. EMOM – 10 MIN….. 85, 85, 95, 95, 105, 105, 115, 115, 115, 115…… Need to take a step back and really start focusing on form… Didn’t feel stable in a full squat…

    B. 8:32…
    15 PC + PJ @ 85
    30 Wall Balls
    10 PC + PJ @ 105
    20 wall balls
    5 PC + PJ @ 125 (only competed 3 reps…)
    10 wall balls

    4 Sets
    20 GHD
    1 min Sernonson holds

    15 Min Row

  11. Paul Bye

    Warmup . The rowing/watt thing was fun, and good for thinking about pull strength.
    A. 95-115-115-135-135 – really focused on starting position (loading up), and getting the full shoulder pull
    B. 8:07 @115# PC/PJ, @20# wallballs. All about pacing….