Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Work to a heavy Clean


100 Wall balls
15 Bar muscle-ups
150 Double-unders

Post loads and reps completed to comments.


From the training hall at the 2014 World Championships featuring Ilya Ilyin and Vladimir Sedov. Pay close attention at 5:30: Ilya POWER clean and jerks 190kg/418 lb. Power cleans 418 lbs. What’s even more mind boggling is that particular lift is 114lbs. lighter than his World Record lift in the championships.

To put it in perspective, CrossFit posted this video of these two guys power clean and jerking 465lbs. together. Ilya’s World Record lift was 40lbs heavier, and he did it by himself.

Post thoughts to comments.

Friday WOD, January 2, 2015

2 thoughts on “Friday WOD, January 2, 2015

  • January 2, 2015 at 5:54 pm

    Finished WB in 5, MU by 11 then almost 6 minutes for DU. Ugh.

  • January 2, 2015 at 9:19 pm

    WOD-12:07 RX

Comments are closed.