04/21/11 WOD


AMRAP in 20 minutes of:

5 Power Cleans- 145m/100w

10 Toes to Bar

15 Wall Ball- 20m/14w (10’m/9’w)



Power clean
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Toes to bar
In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.


ATTENTION- There will be NO O-lifting tonight at 7pm, we will resume the regular schedule for next week.




1.  Overhead Squat- 3 sets of 3 reps; build to a heavy 3 rep quickly (not a true 3RM)

2.  Weighted Pull-ups- 3 sets of 3 reps; increase load each set.


04/20/11 WOD Results






Posted on: April 20, 2011admin

3 thoughts on “04/21/11 WOD

  1. Lindsay-will someone be there tonight to judge me if I do it w the classes? If not-I’ll make Dustin do it but I know he doesnt want to. Let me know. Thanks!!

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