Find your max weight at the following complex:
- 4 deadlifts
- 3 hang power clean
- 2 front squat
- 1 jerk
Then
Cash out: Max duration bar hang (aka – hang on the bar as long as you can!)
Notes: For the complex you’ll do all 10 movements without putting the bar down. That means 4 deadlifts immediately into 3 hang power clean immediately into 2 front squat immediately into 1 jerk. (If it looks familiar it’s b/c we used this same complex in a metcon on February 7!)
Open WOD 12.4: We’ll be running a make up session for Open WOD 12.4 at 8am tomorrow. The gym will be open at 7:30 for athletes to warm up. Come ready to kick butt!!
This Post Has 5 Comments
Hope to be in tomorrow to kick butts tomorrow of the 12.4 wod-ers. I will literally kick your butts.
Well, I gotta cut my hair. Apparently the Slick Rick comb-over didn’t get the rave reviews I was looking for. I still love all of you though.
The front squats look painful right now.
Mark, the comb-over was solid, but Holly’s line to you when you walked in was better: “Hey Mark, ‘comb’ over here!”. I think she got ya. We can discuss further styling options later.
I am very excited for this complex tomorrow. I don’t care how much my legs hurt, I will move weight in the AM. Sara and I will also be in to cheer for the 12.4’ers. Good luck to everyone tomorrow morning!
I dug the comb over but maybe I’m biased…
I will be there to cheer everyone on at 8am then I’m staying for the 9am class so excited to beat my three rep deadlift.
Results
Open WOD 12.4
Dan 154 (PR Karen in 10:55!!)
Buzby 149
Mike K 133
Lindsey 99
Eric H 234
Barb 114
Emily 71
Phil 169 (Karen in 10:30)
Emma 180 (6#, SU)
Daily WOD
Dan 175, 1:12
Eric H 185, 2:46
Tiana 118, 0:43
Karen 110, 0:43
Nikki 140, 2:01
Killa 135, 1:05
Kevin 205, 1:01
Phil 195, 2:28
Mark 175, 2:01
Nicole S 100, 1:30
John 185 (ouchie), 3:00
Scott 145, 1:00
Chris R 125, 2:01
Jimbo 145, 2:00
Mike S 175, 1:25
Results from the OG (done on 3/19):
Barb 85, 1:20
Cragle 165 (185 failed on jerk), 2:12