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WOD – Monday, October 9, 2017

By dennis | In Classes | on October 8, 2017


Shout out to the pictured Vintage crew for volunteering their time this weekend to help at the Houston Food Bank! Thank you for giving back to the those in need around Houston!

Congratulations to everyone for your hard work during Cycle 1 of training! We hope everyone enjoyed some PRs after the training cycle. We spent a lot of time building strength in the slow lifts (squat, deadlift, and press). Now it’s time to add speed to these movements so we can generate more power. More information about this training cycle is coming next week. For now, we have a new test week of lifts and WODs. Please note we’ll be using time caps during test week to ensure you’re scaling appropriately to test the various time domains! Lets have fun and test some new lifts and workouts.


Cycle 2 – Test Week – Day 1


15 PVC Pass Through
2 rounds
3 Hip Snatch High Pull
3 Hip Squat Snatch
6 Box Jumps
2 rounds
3 Low Hang Snatch High Pull
3 Low Hang Squat Snatch
6 Box Jumps


3 Attempts at 1RM Snatch

In a 20-minute window, build to a 1RM snatch. Once you are warmed up, only three attempts at a 1RM. (Squat Snatch)


5 Rounds
8 Deadlift 155/105lbs
20 Double Unders
8 Power Cleans 155/105lbs
20 Double Unders
8 Push Jerk 155/105lbs
20 Double Unders

15 minute cap

Beginner: 5 Deadlift/Power Clean/Push Jerks per round at 95/65; 30 Singles
Intermediate: 115/75; 10 Double Unders
Advanced: 135/95
Competitor: Rx

Competitor Extra

100yd Sprint

Rest 5:00

200yd Shuttle Sprint
(100yd down and back)

Rest 5:00

300yd Shuttle Sprint
(100yd down, back, down)


3 rounds for time of:
Run 200m
Row 250m
10 Dumbbell Burpees (Push up + Burpee + Deadlift) (Advanced include Clean + Shoulder to Overhead)

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