Monday 140210

All-levels WOD/Beginner WOD:
Mainsite 140107: Three rounds for time of:
10 Strict handstand push-ups (5 wall walks)
15 Strict ring dips (box or parallette dips)
20 Strict push-ups
45 Strict pull-ups

Competition Team WOD:
A. Work up to heavy power clean
B. Work up to Snatch+OHS (about 75% max)
B. 8 min amrap:
5 OHS (105#/73#)
10/6 chest to bar pull ups
20 unbroken DU

(Photo credit: Alex Robleto)

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

All-levels WOD/Beginner WOD:
A. Back Squat: Work up to a heavy set of 10 in 20 minutes (Compare to 2/6/14)
B. 5 sets UB American KB swings 32/24, alternating rounds with a partner (Score is lowest round)

Competition Team WOD:
A. Bench Press 4,3,2,2,1,1, rest 2-3 minutes
B. 10 min EMOM: 10 kb swings (20/28 kg), 10 box jumps (24/20″, perform both movements each minute)
C. 5 minute AMRAP with partner: max strict HSPU, switch as desired


  • Jim S

    That was rough in a good way. HSPU with 45plate/abmat. The rest Rx.
    Pull ups were one at a time after the first fifteen or so of each set.
    Shoulders both feel ok, which is good. Won’t be able to lift my arms for the rest of the day. Less ok.

  • reisbaron

    Hmmm a pro-fructose article citing research from the “Academy of Nutrition and Dietetics.” Such a relief to hear from them that fructose isn’t bad after all. They are so altruistic to ink their “scientific” findings. Perhaps their labs used materials that were no doubt purchased by the $2.4 Million in donations they’ve received from General Mills, Coca Cola, Nestle, Kelloggs and PepsiCo.

    How do these assholes sleep at night?

    • michael saterman

      Perhaps they sleep in a diabetic coma.

    • Nicki Osborn

      If you haven’t read it, I’d highly recommend “Salt Sugar Fat” by Michael Moss which gives a deeper insight into the processed food industry (and how it funds a lot of research…)

      • reisbaron

        I’ll definitely check it out…thanks!

  • Guest

    Is 4:40 eliminated Monday-Thursday?