WOD 11 02 12

A. (Hi-Hang Power Snatch directly into 1 OHS + Hang Snatch + Snatch) 6×1 AHAP without dropping the bar.  Alternately, if you feel uncomfortable with the OHS, work OHS 3×5.

B. Hip Extensions (2×12).  Weight these AHAP if needed.

C. Death by Burpees*

1st minute: 1 Burpee

2nd minute: 2 Burpees…

(Adv: Begin @ 6 Burpees)

*Burpee standard will be to jump onto/and off a 45# plate each rep.

D. Weighted Plank Hold (35/25).  Elevate feet so back is exactly parallel to ground (shoulders, ankles @ same level).  Place weight at hips, not shoulders.


Looking to get your diet and nutrition fixed for good?  We’ll be kicking off an all out wellness challenge in Jan 2013 so get your minds right!


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11 02 12
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4 thoughts on “11 02 12

  • 11 01 2012 at 11:07 pm

    This is a baller overhead squat.
    Knees tracking over toes, full depth, lumbar curve, no detectable buttwink, upper arms in external rotation, bar over feet, weight (probably) in heels, heavy weight.
    What’s not to like?

    • 11 02 2012 at 9:56 pm

      I was going to say “she could be wearing an RTP shirt” but then realized she was. As good as it gets!

    • 11 02 2012 at 9:57 pm

      Also – liking the neutral neck looking straight ahead.

  • 11 02 2012 at 8:56 pm

    Aww Phil, that just made my day, thanks!! What can I say, it’s all cause of the great coaching 🙂

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