Wod 1/26/12

WOd # 1 O-lift

Jerk - max for day; 80% of that x 1 x 3
- Block/ muscle snatch - 65% x 3 x 3
- Block/ snatch - 70% x 3 x 3
- Block/ clean - 70% x 3 x 3
these should be from mid thigh position

Wod #2 From SuperFit Games (top mens score was 122, 2nd 119, 3rd 115, Top Ladies Score was 122, 2nd 121, 3rd 115) Lets get nasty

WOD 3 “WTF Was That”

5 Minute AMRAP of

12 Thrusters (95/65, 65/45)
12 Hang Power Cleans

Must be a clear pause in the hang position (no power clean from the ground). Full Squat on thruster (hip crease below top of the knee). Bar completely overhead, midfoot with ears visible. Elbows must pass in front of the bar on the HPC at the top, with full extension of the knees and hips as well. Score is total number of reps.


Accumulate 5 minutes of pinch grip holds with 45/25 plates in both hands