WOD for Friday 4-29-16. Note the class cancellations.

April 29, 2016

First and Foremost-  A mix of circumstances is such that I need to cancel all the AM classes on Friday 4-29.  1pm will be taught by Jill and at 5 & 6 Brandon is instructing.  I apologize for any inconvenience and hope to add compensatory hours in the near future.


Strength-  Deadlift 4×5.  Full stop, not touch and go.  As always, be somewhat cautious with your intensity. Pull the bar tight and then stand it up slowly.  Don’t grip it and rip it off the ground with speed.

Accessory- Snatch Grip Deadlift: tempo @ 2-1-2-1.  Go light enough that you can monitor your alignment and form the whole time.

Technique- 5-10 Minutes Overhead Squat Review.  Video HERE.

Work- Every 90 seconds for 8 cycles (12 minutes) perform

1 Power Snatch

1 Hang Snatch

1 Overhead Squat

Ascend in load when appropriate:  In terms of “Pretty or Shitty”, if you succeed at say 105, and it’s a mess you CAN count it, but don’t advance your weight.  Stay at 105 and try to clean it up.  If you should miss, reduce your weight for the next cycle.





  1. Deadlifts : 245×5, 265×5, 275×5, 280×5
    Snatch grip deadlifts : 185×5, 185×5, 185×5
    WOD COMPLEX : 95, 115, 125, 135, 140, 145, 145, FAILED @150

  2. Back squat – 105x5x4
    Deadlift – 135x5x4
    Both in the light side, didn’t have a proper warmup but got it done.

    • In a skirt. With earrings. You are one classy lifter!

  3. DL 355, 365 x 5, 375×3, 325×5…….snatch complex 115lbs

  4. DL – 220×5, 220×5, 225×5, failed 4th set at 230, 225 AND 205…I was clearly done.

  5. DL 225 245 255 x 5 265×8

    Work reverse ladder squat cleans at 95 and double unders 25/5, 20/10, 15/15, 10/20, 5/25
    14:41 Why? I must be a glutton for torture.

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