Thursday October 23, 2014


(Impeccable form on the hang power clean by Josiah!  Great hip extension, elbows up high, bar close to his body…..Awesome!)

Level 2 WOD

With a partner complete:
AMRAP in 14 minutes:
Hang Power Clean
Front Squat

**Weights used are 70% of BW for both men and women

One partner works, the other rests. Partner A starts with  1-1-1 (aka 1 rep of each exercise), then Partner B does 1-1-1.  Partner A then does 2-2-2, Partner B then does 2-2-2, continue with the pattern up to 5-5-5.  After each partner does 5-5-5, start over at 1-1-1.  Score is total number of reps completed between both partners in 14 minutes.

Level 1 WOD:

With a partner complete:
14 minute AMRAP
6 Deadlift
4 Hang Power Clean
2 Front Squat

**Use 50% of BW for both men and women
**One partner works while the other rests.

Level 2 MODS:

MOD 1: (60% of BW)

MOD 2: (50% of BW)


Level 1 MODS:

MOD 1: (40% of BW)