Strength & Conditioning:
Fittest in the OK WOD 2
(This WOD will be a 2 parts, with a continuous running clock)
Part 1:
Complete the following complex for max load in 5 minutes:
1 Clean + 1 Thruster + 1 Jerk*
…then…
Part 2:
4:00 AMRAP
Squat Clean Thrusters (115/75)*
For Score
*Part 1 – This part MUST be 3 distinct lifts. Athlete must perform a Clean, then perform a Thruster, and then perform a Jerk. Any version of clean can be used. Once the bar leaves the ground, all 3 movements must be completed, in order, without the bar touching the ground.
Part 2 – Immediately after completing the 5 minutes, roll into the 4:00 AMRAP. Bar starts on the ground each rep. Athlete must receive bar in the front rack position and reach the full squat position each rep.
Flexibility:
10 Sit-ups to Straddle
Right Side Straddle – 2:00
Left Side Straddle – 2:00
Middle Straddle – 2:00
Post load, score, and experiences to comments
T.
Wod 1. 111#. 1# thruster PR.
Wod 2. 30 reps. Rx.
D.
Wod 1. 205#. Thruster felt good. Did a push press instead of a jerk.
Wod 2. 29 reps.
Great work guys
That picture WEIRDs me out with a bit. You guys look a little crazy and Jimmy that grip you have in n that banana….it should be worried
Well, that was after being stuck in the car for 5 hours in a bumper-to-bumper backup. And then runninga course that was totally washed out. While finishing the final 5k in the pitch black.
hahahaha okay I will give you that one! LOL
Still that banana looked like it didn’t have a chance! 🙂
It didn’t!!
140 & 11 reps Rx
118#
14 reps