Thursday 140123

All-levels WOD/Beginner WOD:
Power Amanda
Muscle-ups (chest to bar pull ups + push ups)
Power Snatches (135/95 lb.)
For Time

Competition Team WOD:
Part A. 15 minute EMOM: 1 Squat Snatch (build starting from 60% max)
Part B. 5 minute EMOM: 5 TNG Squat Snatches

Coach Joe is back from Africa, where he jumped off of the Victoria Falls Bridge to conquer his fear of heights (video of the jump here):

Arnold goes undercover at Gold’s gym
The shoe myth
Fixing sleep
Laying the foundation for fat loss
Piriformis holiday

Here’s what’s on tap for Friday’s classes:

All-levels WOD/Beginner WOD:
20 front squats 135/95, 30 box jumps 24/20, 40 kettlebell swings 24/16, 50 wall ball 20/14

Competition Team WOD:
Part A. Split Jerk 4×2 reps, rest 2-3 minutes
Part B. 4 sets: Front Rack Walking Lunges, 6 steps each leg, rest 90 seconds
Part C. 8 minute AMRAP: 5 deadlifts (135/95#), 6 power cleans (135/95#), 7 box jumps (24/20)


  • Stan

    Congrats on conquering your fear Joe! It looks like a lot of fun.

  • Jim S

    That was awesome Joe. I started sweating watching you get ready. Jeebus.

  • AndyK

    Today’s WOD was a bit of a logistical juggle, with lots of flying bars and some waiting for rings (most people did C2B pullups and ring dips). Focused on form and did not worry too much about time.

    Snatches – 115lbs. Probably could have gone 135, but did not have a lot of time to warm-up the snatch, so didn’t want to push it. Focused on form, especially keeping back angle the same throughout the first pull.

    Muscle-ups – never done any in a WOD before, only 2 or 3 total about 5 months ago after a Sunday WOD. Today, was able to knock out 2 for each round. After that, went to C2Bs and ring dips.

  • Albert Insogna

    Amanda- 8:05 w/ bar MU and 75# snatches.

  • Craig Bagno

    Also known as “fear of jumping off a perfectly good bridge suspended only by a rope”. I’m not sure that’s irrational, joe. But this is cool. 😉