Well I guess I was allowed to post these…


WOD 150914:


5X1 1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause in hang at knee) – work to a heavy, but non-maximal complex, rest 2:00


1a) 4X5 Weighted GH Raise – heaviest possible, rest 2:00

1b) 4X1 BTN Jerk + 1 Heaving Snatch Balance + 1 OHS (“close to” Jerk grip for all – no Snatch grip) – work to a max for the complex, rest 2:00


For time:

8 Muscle-Ups
40 Double-Unders
12 Power Snatches 135/95#
8 Muscle-Ups
40 Double-Unders
9 Power Snatches 155/105#
8 Muscle-Ups
40 Double-Unders
6 Power Snatches 175/115#

6 thoughts on “150914

  1. from a coaching/programming perspective, what is the main objective of doing overhead work with a narrow grip?

    • mobility, lockout and strength with the jerk/narrow grip, more tricep work vs. shoulder work in the pressing motion, longer drive in the press (since this press is longer than one with a widened grip)

      Others feel free to weigh in.

      • thanks for the reply. I have plenty of pressing strength, it is just the mobility holding me back from increasing the weights.

  2. BBG up to 195

    A. 20
    B. 135/155/165/175

    A lot of time looking at the bar and rings. Think I was feeling fran from the other day

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