Friday, 04 August 2017



“So, let’s do a little work”

2000m Row or 1 mile Run

For Time


…Rest 3 minutes, then…

200 Speed Skips

30 Alternating Overhead Lunges (45/35)

20 Body Blasters

10 Deadlifts (185/123)*

150 Jump Rope Singles

21 Box Overs (24/20″)

15 Toes-2-Bar

9 Cleans (155/103)*

100 Double Unders

15 Clapping Push-ups

10 Strict Pull-ups

5 Snatches (135/93)*


For Time


…Rest 3 minutes, then…

1000m Row or 800m Run


For Time

Compare to Friday, 08 April 2016


*Each athlete uses their own bar. Build the bar as needed for each exercise. Clapping push-ups start in the up position, lower body as one piece, explode of the ground and clap hands under chest while in the air.



Olympic Wall Squat – 2:00

Sink Mobilization – 2:00

Hip Capsule – 1:30/side

Barbell Shoulder Smash – 1:30/side



Post times and experiences to comments


  1. RhondaMomma says

    2×20 lb Kettlebell box step-ups for lunges
    Non-strict PLU

    I ❤️ that WOD.

  2. 45:11, rowing
    93#DL, 73#CL, clapping PU from one knee, red band strict PLU, 63#Sn
    This was tough, but I loved it after it was over. 😉

  3. darrenandtara says

    41:37. Rx. Well off my Pr time. I blame QT kitchens and gin.
    Great day for a run except for the running part.

  4. Christa says

    Lots of mods for wrists. Still did work.
    Getting in the habit of posting again. 🙂

  5. Got through 5 PLU at cap

  6. White Ape says

    Lifters club did a weighted mini version of posted WOD, snatch work and back squats.
    300m run
    40 speed skips
    12 lunges
    9 body blasters
    6 DL
    30 singles
    9 box overs
    7 t2b
    5 Cleans
    20 dbl unders
    7 clapping pu
    5 Strict PLU
    3 Snatches
    200m row

    All was prescribed with a vest (20/14). No built-in rest.
    Snatch work was 9×1, 50-95%. BSQ was 6x 3, 60-90%

    My WOD time was 9:33 Rx
    Snatch work ✅ 115-215#
    Didn’t do BSQ due to time constraints

  7. Muffin Man says

    Lifters Club: 13:00 Rx with vest
    SWOD: up to 155#, then got tweaky shoulder.

Speak Your Mind