0730h WOD

Mike E. & Rick took over class this morning after I said “Tabata.” They got a bit carried away with:

Tabata “Core Compression”

Box Jumps

Thruster 45#

Wall Ball 20#


For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals. Move to next exercise – repeat. Add the low score for each exercise and post total to comments.

** Newbie wod for Rick & Mahsa **

0815 Power & Strength WOD

Burgener warmup

Burgener OH Snatch Transfer

Snatch 5, 4, 3, 3, 2, 1


My hero:

Check out Greece’s Pyrros Dimas’ easy little workout. Pyrros is a Gold Medal winner in Olympic Lifting in the ’92 (82kg class), ’96 (83kg) & 2000 (85kg) Olympics. He took Bronze in 2004 in the 83kg class. His form is beautiful. His power is amazing. Pause the video and watch his technique.

Recent Posts
Showing 0 comments
  • Mike Erickson

    Amazing video. Watched it three times. I had no idea… I guess I haven’t been paying attention. The clean, then hang clean with 140 kg (308.6lbs) looked almost casual. The 200 kg (440 lb)front squats didn’t look too tough either.

    Thanks for posting this Craig.

  • That Hideous Strength (Mike)

    A solid second ever WOD for Josh. Way to go everyone!!
    Mike 25
    Josh 19
    Rick 15
    Ryan 25