Monday 131028

All-levels WOD/Beginner WOD:
Muscle-ups (Scaled: Same number of pull ups and dips)
Snatches (135/95 lb.)
For Time

Competition Team WOD:
Part A. 4 rounds: 1000 m row, 25 burpees over the erg, 50 double unders, 6 minutes rest

Part B. 5 rounds weighted plank: 1 minute on/1 minute rest

8x 200m sprint
1:30 recovery in between each one.
*Please bring a watch or timing device to monitor your own recovery

(Photo credit: Alex Robleto)

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

All-levels WOD/Beginner WOD:
5 rounds for time: 15 deadlifts, 10 front squats 185/105#

Competition Team WOD:
Part A. Front Squat 5×2
Part B. 5 minute AMRAP: 3 squat cleans (185/135), 7 HSPU
Rest 5 minutes.
Part C. Rest 5 minutes. 1 minute AMRAP: Squat Snatch (165/113)


  • reisbaron

    …she took me by the hand and made me understand…

    95# power snatches – black band – parallette dips

    First snatches since my injury at 185# on August 31st. It never felt so good to put 95# on the bar. Weight selection for tomorrow should be interesting. Anticipating the need for about 10 cleans. I love being away from the gym long enough to actually put thought into planning for metcons, only to see the plan fade away at 3,2,1…

    • Eric

      I was thinking 185 for tomorrow – easy. Then I saw your comment..going have to clean aka this sucks. Time to scale.

  • Brad Hoover

    8:04 (75# snatches, C2B pullups, box dips). Completing Amanda Rx sub 10min feels like a good goal for 2020.

  • Eric

    95# power snatch with Pullups/Ring Dips – 3:21. Felt really strong throughout – form was slacking a bit towards the end.

    • reisbaron

      Great time…good job.

  • Nicki Osborn

    10 minute time cap, had 2 snatches left when it hit. Subbed pull ups (9 strict/remainder kipping) and ring dips with toes on a box for MUs. 32# squat snatches…training bars, I adore you.