Saturday, 9/27 – SMACKDOWN!
September 26, 2014
Monday, 9/29
September 28, 2014


3 rounds of
4 PVC Dislocates
4 PVC Pause OHS
4 Dive Bomber Push-Up to Alt-T
4 Toad Squats

Then, as a class, complete:

5 x 1 Pressing Snatch Balance + 1 Heaving Snatch Balance

Skill – Snatch Balance (10min)
As a class, complete 5 Snatch Balance with an unloaded barbell
use a barbell you would normally begin with for snatches
– If able, complete all 5 sets as a Pressing Snatch Balance (slow and controlled, with no dip&drive)
– If unable to do Pressing Snatch Balance, complete all 5 sets as Heaving Snatch Balance (dip&drive to create weightlessness and then push under the bar)

Strength – Snatch Complex (30min)

Prep Sets
3 x 2 Hang Snatch Hi-Pull + 2 Hang Power Snatch + 4 OHS

Work Sets

– – Begin/Int – –
8 x 1 Power Snatch + 2 OHS + 1 Hang Snatch
Begin/Int = able to complete the Skill sets using a heaving snatch balance

– – Adv – –
7 x 1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch Balance
Adv = able to complete the Skill sets using a pressing snatch balance

Partner Met-Con (20min timecap)
800m Run
80 Partner Russian Twist Sit-Ups*
800m Run
* 80 total, 40/person; 1 plate/pair; with ankles locked, P1 lowers half way to the floor and performs a russian twist to both sides, then lowers the rest of the way to the floor and sits all the way back up before passing the plate to P2, who then completes the same movement


  1. Katie says:

    This looks like it would have been a great workout…If it didn’t hurt to get out of bed today.

  2. Jane says:

    My own personal WOD:

    Relearn how to walk for time