12.11.13 "Ropes, Dips and Snatches!"

December 10, 2013
Steph Whalen!!!

Steph Whalen!!!

Kelly Kelleher!!!

Kelly Kelleher!!!


Warm up:
10 Mins of:
Rope Climb and Kipping Ring Dip Practice

10 Mins to Establish a 1RM Power Snatch

Ropes, Dips and Snatches!
5 Rounds
2 Rope Climb – sub is 2 Wall Climbs
7 Ring Dips
9 Power Snatches (115,75)

15 Min Cap


Banded Bench Press 7×3 across – FAST- Moderate weight
rest only :60seconds

5 Rounds
2 Rope Climbs
7 Ring Dips
9 Power Snatches (135,95)

This should be the same Goat WOD every week

1. Bench Press 3RM
2. 3RM Turkish Get UP
3. LAX ball Glutes and Piriformis



About the Author
  1. Hermie Reply

    Are you sure it’s 5 rounds? Is it negotiable?

    • Mr. Rx Reply

      no Hermie…5 rounds was perfect!!!

  2. Josh.O Reply

    1rm Power snatch 155#

    Metcon: 14:08 RX (135#)

  3. Willhuntforfood Reply

    Team rac
    Brian 11:55 rx, 1 round 135lb clean and jerk
    Andy 11:52 rx
    Paul 11:55@95
    Brian l 14:57 rx
    Joe 14:10 rx
    Tim 13:35@135 lb clean and jerk

  4. CC Engine Reply

    13:34 (wall walks, 2 thin gray bands, 45# PS)
    Power Snatch 1RM fail at 60! Also was doin Squat snatch at 1st! Duh!
    Great 430 P at CFD!! 🙂

    • CC Engine Reply

      With Coach Big Sexy & Great Big Crew!!! 🙂

  5. scott henriques Reply

    power snatch- worked up to 105# / failed on first attempt
    2nd attempt was successful
    have to really work getting under the bar and bending knees

    wod- got through rounds very poorly today 14:42
    1 rope climb in first round had to sub to ww
    ring dips felt good/ 85# snatches

    not happy with today

  6. DC Reply

    Banded bench press- banded w/ 35# kettle bells 65# @ 3×7. WOD- 22:35 Rx (let’s just say rope climbs= Goat

    • DC Reply

      Speaking of Goats! Goat WOD- AMRAP 15- 3 snatch balances @ 65#, 3x hips to rings, 25 double unders (all d.u. Unbroken:-)) 6+5

      • Mr. Rx Reply

        nice job DC!!!

  7. Don E Reply

    1RM PS @ 120#
    WOD = 14:25 (Rope, Purp Band, 105#)
    This kicked me butt badly

  8. jj Reply

    1RM power snatch- 110#…. same as my squat snatch.. something’s wrong lol

    Metcon: 3+16 (95#)

    • Mr. Rx Reply

      great job doing the wod with 15#’s less than your 1rm. The squat snatch will come. watch this video 100 times for homework…lol


  9. Tyler white Reply

    MetCon~ 4 Rounds~
    2 Rope Climbs
    7 Ring Dips
    9 Power Snatches (135)…………….Only got to the 4th round

    1RM power snatch #175
    Bench press # 135 for 10 #185 for 10 #225 for 5
    2k row for time ,first 500 for time (1:31) total time for 2k (7:47)
    200 sit-ups #50 #50#25#25#25#25

    “GOAT WOD”
    Muscle ups -2
    GHD -10
    Double unders -15………………..Rounds 6

  10. Mr. Rx Reply

    Bench Press – 7×3 with skinny bands and 155#

    12:02 (135#, 10# vest)

    No time for goat Today

  11. The Lion Reply

    Power Snatch up to 145# and 14:29 for the WOD (legless rope climbs and 115#)

  12. KellyG. Reply

    Wod – 15:00 got the last snatch up exactly at the 15:00 mark ! Cutting it close today! :/ (65#, skinny red band for ring dip, rope climbs) def need to work on the snatch.

  13. Adam Reply

    Power Snatch: 175(2) PR

    WOD: ~16:30 (had 2 pwr snatch left when clock stopped at 16:00)

    Not quite RX, but happy with progress. Rope climbs were easier after Coach Kyle’s tips/only used band on last 4 ring dips/115# power snatch.

    Walking into the cold air after this, hit the lungs like a case of ‘Fran’!

  14. big joe Reply

    3rm bench press 265#. 1 RM for Power Snatch 175# can’t get under the bar quick enough like Adam ran out of time. 13:45 with wall walks/thin red band dips/135# for the power snatches felt good after the 1RM work.

Leave a Reply



Please enter the CAPTCHA text