WOD:
“Doc Ock”
For Reps
5 Sets:
2:00 AMRAP
22-20-18-16-14 Toe to Bar
Max Clean and Jerk
Rest 2:00 b/t sets
Set 1: 135/95lb, 61/43kg
Set 2: 155/105lb, 70/48kg
Set 3: 185/125lb, 84/57kg
Set 4: 205/135lb, 93/61kg
Set 5: 225/155lb, 102/70kg
Suggested %
Set 1: 50%
Set 2: 60%
Set 3: 70%
Set 4: 75%
Set 5: 80%
Level 2
2:00 AMRAP
15 Toes to Bar
Max Clean and Jerk
Rest 2:00 b/t Sets
Set 1: 95/65lb, 43/29kg
Set 2: 115/75lb, 52/34kg
Set 3: 135/95lb, 61/43kg
Set 4: 155/105lb, 70/48kg
Set 5: 185/125lb, 84/56kg
Level 1
2:00 AMRAP
15 Hanging Knee Raises
Max Hang Power Clean + Push Press (light, consistent load across all 5 sets — 50-60% of 1RM)
Rest 2:00 b/t Sets
Masters 55+
2:00 AMRAP
15 Toes to Bar or Kipping Knees to Elbows
Max Clean and Jerk
Rest 2:00 b/t Sets
Set 1: 75/55lb, 34/25kg
Set 2: 95/65lb, 43/29kg
Set 3: 115/75lb, 52/34kg
Set 4: 135/95lb, 61/43kg
Set 5: 155/105lb, 70/48kg
Comp:
20 Toe to Bar Buy-In Each Set
-Weights as prescribed
Travel / Hotel
2:00 AMRAP
20 Sit-Ups
Max DB Clean and Jerk (heavy single DB, alternating)
Rest 2:00 b/t Sets — 5 Sets at a challenging, consistent load
As prescribed