Friday – WOD

Part 1:
Back squat, 5-5-5 deload

Part 2:
Snatch practice

Post notes to comments. “Fight Gone Bad!” and/or OPT Big Dawg Challenge tomorrow…

Lee and Lauren compare post-WOD notes.

17 Responses to Friday – WOD

  1. arjuna says:

    If you will not be in on Sat be prepared for something horrible. I love everyone! Sweet dreams…

  2. Andrea says:

    mananged to drag myself out of bed and join the 6AM crowd this morning
    BS deload – check
    Snatch practice
    Snatch WOD – 1 snatch every minute on the minute for 10 minutes (built up to 65 lbs) – check

  3. Alexis says:

    6am BS deload…messed up my numbers (as ussual)
    snatch practice
    1 snatch every minute for 10 min (built up to 70Ibs)
    Im slowwww
    Good Luck to everyone that is competing this weekend… wish I could be there!

  4. Evan says:

    Fight Gone Bad begins at 11:30 for anyone that wants to join in my pain. That means get there earlier to get warmed up and setup as needed. The go of 3,2,1,GO will be exactly at 11:30.

  5. engelhjs says:

    Back squat deload, then 45 min of snatch work. 5lb PR at 130. Missed 135 three times, but, thankfully, I didn’t drop it on my back today. FGB tomorrow.

  6. lindsay says:


    Abmat sit ups
    50 m farmer walk (2 53lb kb) (3-2-1)


  7. Brent says:

    Bench 5 3 1+ – 204, 230, 264×2
    Snatch practice

  8. JennaB says:

    OPT big dawg challenge – 246 🙂 Good luck tomorrow everyone!!

  9. jordan says:

    Little pup challenge 341

  10. Will says:

    What is the challenge? I’m not sure I’m going to be able to make it in today (stupid work), and I’m curious to hear what it is.

  11. Chris Paul says:

    Make-up: 1600 row/1600 run – 13:32

  12. Stephen says:

    Will – the OPT Competition events will be announced late tonight. Jenna and Jordan were kind enough to test it so that I could get a better idea of timing, space/equipment requirements, etc.

  13. Stephen says:

    A. Pull-ups, strict CTB, 5 x AMRAP @ 35; 3:00 rest; 5, 4, 5, 5, 4
    B. Ring dips, 30 @ 40; rest and break as needed


    30:00 AirDyne @ 40-50 rpm

  14. Zak says:

    FGB: 200. Had a good pace for the first round, but the remaining rounds were lacking. Hopefully can be more consistently and steady next time.

  15. Greg Harris says:

    1) squat deload
    2) burgener with 65, snatch 95x1x3, power snatch.snatch balance 115×1.1×3, power snatch 145x1x3 (fx3)
    3) press 95x5x3, 135×1
    4) push press 115, 135, 155, 165 x3

    That shit I wrote is a mess.

  16. Amy TV says:

    Bench de-load; back squat de-load and then tons of snatch work ending with one snatch every minute on the minute for 10 minutes.

    then I did 9-6-3 pull-ups and 21-15-9 burpees 7:48

  17. Amy TV says:

    I was just corrected by Rich, it was actually 7:58

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