Tuesday 140204

All-levels WOD/Beginner WOD:
Power snatch 5-5-5-5-5

Competition Team WOD:
Part A. Back Squat: 21-15-9 reps, unbroken
Part B. For time: Row 500 m, 50 kb swings (32 kg/24 kg), 30 HR push ups


Trading posing for performance
What strength training means to me
Developing the handstand with Camille LeBlanc-Bazinet (video)
Normal physical activity obliterates the deleterious effects of a high-caloric intake
Every day is New Year’s Day
Secrets of the brain

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

All-levels WOD/Beginner WOD:
“11.6” 7-minute AMRAP: 3 thrusters 100/65#, 3 chest-to-bar pull ups then 6,6; 9,9…

Competition Team WOD:

Warm Up: Stair Suicides

4 min AMRAP:
8 plate ground to overhead (45/25)
8 situps

Rest 4 minutes

3 min AMRAP:
6 plate ground to overhead (45/25)
6 situps

Rest 3 min

2 min AMRAP
4 plate ground to overhead (45/25)
4 situps

Rest 2 min

1 min AMRAP
2 plate ground to overhead (45/25)
2 situps


  • Brad Hoover

    Great fun with many of the OG 6:30am crew. T&G power snatch 2×5 65, 4×5 85.
    And if anyone is looking for a partner cash out today Peter thought up this: 4min clock one partner holds a plank for 0:40 while the other does burpees, then switch.

  • BenS

    80-95-105-115-125. Snatch is much more fluid since Coach Peter fixed my setup.

    • michael saterman

      Share your setup secret!

      • BenS

        Had my knees out over the bar, which was bringing my hips too high and my chest too low. have my knees right behind the bar now, which is keeping my hips down and my chest up –> better bar path and more fluid movement.

  • Nicki Osborn

    “What Strength Training Means to Me” was a great read, thanks for posting it!

  • Andrew

    Any other parts after the 7-min AMRAP?