Sunday, February 2, 2014


Strength 1: Build to a heavy 2 rep snatch (drop from top, do not take more than 5 seconds to reset. If you need more time then it does not count)

Strength 2: 6 x 4 Back Squat

WOD: Cindy XXX, Complete as much as possible in 20 Minutes 
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats


  1. Strength 1: Heavy 2 rep snatch
    I worked up to 70# which is HUGE for me because 70# was my recent 1RM! Pretty happy about this.

    Strength 2: 6x4 Back Squat
    I wanted to do these at 75% (105#) but my back was still tight and I am still feeling pressure over my right SI joint, so I dropped it to 100#. I felt like my form was really good today.

    WOD: 220 total reps completed.
    I got through 90 push-ups and did the first 60 strict, so they were slow going. Just to save some time, I dropped to my knees for the last 30. I used the black band for pull-ups. Squats were easy and fast.