Dec 1, 2014

Tuesday 14.12.02

***Coaches Clinic Today at 1600 CST***
Main WOD
3 AMRAPs, 2min Rest Between

#1 - 6min AMRAP
Power Snatch 115/75#

#2 - 5min AMRAP
Wall Balls 20/14#

#3 - 4min AMRAP
Kettle Bell Swings 53/35#

Skill: Grip Strength
-4min Hang from Rig (45sec ON / 15sec OFF)

Post loads and results to

Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: With a focus on one movement at a time, your goal should be to go as many reps as you can while still maintaining proper form. Go in with a goal for a certain number of unbroken reps and a specific length of rest periods. Don’t just Snatch until you can’t anymore… that will break you. Use the 2 minute recovery between each AMRAP to get your head in the game for the next challenge.
  • Power Snatch. Bar lifted from ground to overhead in one, continuous movement and full lock out of arms, hips, and knees when the bar is overhead.
  • Wall Balls. The movement begins with a full squat (hips below parallel) and utilizing the leg drive and hip extension to power the ball to the line.
  • KBS. Similar to a Push Press, the KBS begins with a shallow dip to load the hips and allow them to drive the KB overhead.
Scoring: Total number of reps combined from each AMRAP.

Scaling: Reduce the snatch weight to 95/65#. Reduce the wall ball weight to 14/10#. Substitute Russian swings (eye level) for American Swings (overhead).

Skill: Grip Strength is vital when working on your muscle up, pull up, or hang cleans. Challenge yourself to hold on for the entire 45 seconds!


Sean Carmody said...

37 / 80 / 65 = 182 (Rx)

Chuck Lawrence said...

42/91/79 = 212 Rx.


194 Rx

The worst part was of the morning was the skill work... The 4min hang about killed me!

Jimmy Chen said...


171 with 95# on PS. It seriously felt like doing three WODs back to back. Felt awesome, though!