Wednesday, 28 December 2016



Snatch Grip Deadlift



For max load



300m Run

25 Sit-ups

20 Shoulder Touches

15 Alternating Hand Raising Push-ups

10 Pistols

5 Muscle-ups


2 rounds for time

Compare to Monday, 24 October 2016



Couch Stretch – 1:30/side

One-Arm Lat Lean – 1:30/side

Pike Stretch – 2:00

Knees-to-Traps – 2:00



Post load, time, and experiences to comments


  1. That’s my forehead-vein-popping stud of a husband right there ❤️

  2. 95#

    CWOD: modified. I did 3 rounds. <19
    300 run
    Shoulder touches 20" box
    5PLU/5 ring dips for MU
    knee alt hand pu
    Pistol progression: 1 leg squat to 20" box

  3. SWOD worked up to 195# but I was working a deadlift instead of working it like a snatch progression. Backed down to 135 and worked technique.
    CWOD 12:15 scaled muscle ups with pull up/dip.

  4. CourtnieMcKone says

    Worked up to 133# and stayed there to work form. That grip really gets me

    Same mods as last time and over 3 minutes slower. 🙁
    I did have a potty break in the middle of this CWOD and I think I saw someone on a walker pass me on the 300m run

  5. David Duvall says

    11:19 modified to 20lb box
    Red band
    20 shoulder unbroken

  6. 15:12. Everything mod. REALLY not feeling it today.

  7. darrenandtara says

    D. No Swod.
    CWOD. 10:43. Air squats for pistols. Keeping focused on getting the head through on MU. Both sets unbroken with good form.

    Strong work today noon class! Congrats to Double D for rocking out 20 unbroken shoulder touches and Drake for getting 4 MU in the Wod.

  8. darrenandtara says

    SWOD: worked up to 123.. Lost form at 143.
    CWOD: 17 something. Rd1: 3 successful MUs; multiple attempts; Rd2: 2 successful MUs with attempts.

  9. Muffin Man says

    SWOD: 155#
    CWOD: 11:11 mod shoulder touches. Those things are scary.

  10. 85# on lift. Honestly don’t remember time. Super sore today. Several

  11. SWOD: worked up to 103#-still being careful deadlifting on my back.
    CWOD: 14:34 with jumping MUs. 3 1/2 minutes faster than last time, and compared to the first time in October-I capped then. So happy about this.

  12. SWOD: 155 lbs

    CWOD: 13:21 Scaled
    Pistol attempts
    Ring Dip + PLU =r MU

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