WOD - WEDNESDAY, JANUARY 23RD 2013

* 2 SHORT AMRAPS OF POWER CLEANS AND WALLCLIMBS!  GREAT JOB ON THE POWER CLEAN TECHNIQUE AS WELL AS EVERYONE GETTING UP ON THE WALL AND GETTING UP AS HIGH AS POSSIBLE!  SERIOUSLY LOVE THE FACT THAT EVERYONE IS TRYING THEIR BEST TO MOVE SOME WEIGHT AND GET UP ON THAT WALL!

WARM-UP
1 MIN THERE AND BACKS
1 MIN TO ACCUMULATE MAX L-SIT
2 MIN MAX STRICT PULLUPS
10 BOX JUMPS (24/20)

COACHS STRETCH
CALVES
HIPS
CHEST

WOD #1
BUY IN: 500M ROW
20-15-10-5
BOX JUMPS(24/20)
T2B

* REST 4 MIN IN BETWEEN WORKOUTS

WOD #2
AMRAP 9 MIN
200 DOUBLES OR 600 SINGLES
MAX HANDRELEASE PUSHUPS

RESULTS FROM 1/22/13

RESULTS FROM COMPETITORS 1/22/13

COMPETITORS
A. EVERY 30 SECONDS FOR 5 MINUTES 1 POWER SNATCH@ 80% OF 1RM SNATCH ANY STYLE

B. EVERY 30 SECONDS FOR 5 MINUTES 1 POWER CLEAN + PUSH JERK @80% 1RM CLEAN ANY STYLE

C. 4X3 - 3 STOP SNATCH - AHAP BUT PERFECT

3 stop snatch pull from Steven Platek on Vimeo.


C1. 4X5 PENDLAY ROWS - HEAVIER THAN LAST WEEK

C2. 4X5 - SPLIT PRESS - AHAP

D. CHOOSE WHAT YOUR WORST AT!

1. 3 SETS - 1K ROW ME - FOR EVERY SET THAT DEVIATES MORE THAN 5 SEC = 30 BURPEES

2. 4 SETS - 800M RUN ME - FOR EVERY SET THAT DEVIATES MORE THAN 5 SEC = 30 BURPEES