WOD 1 – Tuesday
Thrusters
3-3-3-3
and then,
3-3-3-3
and then,
Seven rounds for time of:
3 Thrusters (use approximately 85% of your 3-RM)
6 L-Pull-Ups
9 Air Squats
WOD 2 – Wednesday
Clean Pulls – click here for video and explanation provided by our friends at Catalyst Athletics
3-3-3-3 (use 110% of your 1-RM clean)
and then,
3-3-3-3 (use 110% of your 1-RM clean)
and then,
Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
30 Squat Jumps
WOD 3 – Friday
Jerk
2-2-2
and then,
2-2-2
and then,
Every minute on the minute for 12 minutes of:
3 Hang Power Cleans
3 Front Squats
3 Jerks
(Use approximately 70-75% of your 2-RM Jerk.)
WOD 4 – Saturday
Shoulder Press
5-5-5
and then,
5-5-5
and then,
Three rounds for time of:
20 Push Presses (Men=105-125, Women=75-85)
15 Pull-Ups
10 Ring Dips
Father Andrew's Hot Body Gym 
WOD 1
GW – 16:27 – 95#
AR – 8:39 – 95#
CR – 9:06 – 75#
MV – 9:28 – 95#
AV – 9:41 – 75#
JE – 8:41 – 145#
ME – 9:12 – 90#
WOD 2
JE – 10:05 (55#)
Clean Pulls – 205, 215, 225, and 235
ME – 9:14 (35#)
Comment by Mara — January 8, 2010 @ 10:50 am
WOD 3
(3 Hang Power Cleans, 3 Front Squats, 3 Jerks – on the minute for 12 minutes)
ME – 75#
JE – 135# 1 minute rest
GW – 95# 3 minutes rest
I also set two PRs:
Grace – 95# in 6:20
Deadlift – 215#
Comment by Mara — January 10, 2010 @ 9:03 pm