Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

20 minutes to establish 1 rep max Snatch

20 minutes to establish 1 rep max Clean and Jerk

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**20 minutes does not do 15-20 reps of snatch, then 15-20 reps of clean and jerk. At most, you might do 7-8 lifts of each (5 lifts of each is best). Warm up, then do one rep; add some weight and rest. Repeat.


Get ready for TANK TOP FRIDAY!!!

Wear your favorite tank top to WOD Friday!! It’s going to be sunny and 102 degrees – sun’s out, guns out!


Need some lifting motivation??? Check out Dimitri Klokov and Ilya Ilyin snatch and clean and jerk.

Dmitry Klokov 196kg/431lb. snatch (he’s a 94kg/206lb lifter):

Ilyin clean and jerk, 233kg/512 lbs – he’s a 94kg/206lb lifter – like a boss. That’s a world record:

And in case you are wondering where the girls are at….this is Nadezda Evstyukhina from Russian snatching 130kg/286lb. and she is 75kg/165lb lifter. (The world record for her is 135kg, which based on this video, is in her wheelhouse).

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Thursday WOD, June 27, 2013

One thought on “Thursday WOD, June 27, 2013

  • June 26, 2013 at 8:11 pm

    A few of you ripped your hands Wednesday and asked how best to fix them up. First, keep them covered! Blister bandaids are the way to go – put them on at night, and they will really help speed up the healing process (I found if you put them on your hand vertically, instead of horizontally, they stay on a little better). Also, you will have to stay off of the pull-up bar for a few days – this is hard. Your friends will be doing pull-ups, and you don’t want to be left out. We understand. But it’s a couple of days – you’ll be fine subbing something else. Train for the long term, not the short term. A few days off of the bar will be good for you!

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