December 15, 2012
12/14
WOD 121026:
BB Gymnastics
1) Every 30 seconds for 4:30 (10 total reps):
1 Hi-Hang Snatch (full squat) + 1 Snatch Balance @ 80% of most recent 1RM.
Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30
*rest 2 minutes
2) Every 40 seconds for 6:00 minutes (10 total reps):
1 Hi-Hang Clean (full squat) + 1 Front Squat + 1 Push Jerk @ 80% of most recent 1RM.
Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00
Conditioning
5 rounds
20 kb swings 70#
10 push press 115#
5 FS 115#
:30 rest
8:34
December 11, 2012
WODs
BB Gymnastics
1) 15 minutes to establish a 1RM Snatch.
215
2) 15 minutes to establish a 1RM Clean and Jerk.
280
Strength
Front Squat – based on 121006:
2X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00
Conditioning
7 minute AMRAP of:
7 Bar Muscle-Ups
30 Double-Unders
WOD 121022:
BB Gymnastics
1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch First-Pull (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec.
2b) 3X5 Behind the Neck Snatch Grip Push Press – heavier than last week, rest 60 sec.
Skill
10 minutes free-standing Handstand practice.
Conditioning
50 KB Swings 32/24kg
-then-
3 rounds of:
50′ HS Walk
15 T2B
-then-
30 KB Swings 32/24kg
For time.
10:30
WOD 121023:
BB Gymnastics
1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 3X1 @ 90%, 1X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO
Strength
High Bar Back Squat:
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest as needed.
Conditioning
3 rounds for time of:
Run 400M
21 C2B Pullups
12 Deadlifts 275/185#
WOD 121024:
15 minutes to establish a 1RM Overhead Squat.
245#
"FGB"
500 reps!
1) 15 minutes to establish a 1RM Snatch.
215
2) 15 minutes to establish a 1RM Clean and Jerk.
280
Strength
Front Squat – based on 121006:
2X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00
Conditioning
7 minute AMRAP of:
7 Bar Muscle-Ups
30 Double-Unders
WOD 121022:
BB Gymnastics
1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch First-Pull (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec.
2b) 3X5 Behind the Neck Snatch Grip Push Press – heavier than last week, rest 60 sec.
Skill
10 minutes free-standing Handstand practice.
Conditioning
50 KB Swings 32/24kg
-then-
3 rounds of:
50′ HS Walk
15 T2B
-then-
30 KB Swings 32/24kg
For time.
10:30
WOD 121023:
BB Gymnastics
1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 3X1 @ 90%, 1X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO
Strength
High Bar Back Squat:
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest as needed.
Conditioning
3 rounds for time of:
Run 400M
21 C2B Pullups
12 Deadlifts 275/185#
WOD 121024:
15 minutes to establish a 1RM Overhead Squat.
245#
"FGB"
500 reps!
November 30, 2012
11/30
WOD 121019:
BB Gymnastics
1) Every 30 seconds for 4:30 (10 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 80% of 120914.
155#
*rest 2 minutes
2) Every 40 seconds for 6:00 minutes (10 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk @ 80% of 120914.
195#
Conditioning
3 rounds for time of:
10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg DEMO VIDEO
10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg
20 Lateral Burpee Over the Box Jumps 20″
30 Jumping Squats 45#
15:31
BB Gymnastics
1) Every 30 seconds for 4:30 (10 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 80% of 120914.
155#
*rest 2 minutes
2) Every 40 seconds for 6:00 minutes (10 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk @ 80% of 120914.
195#
Conditioning
3 rounds for time of:
10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg DEMO VIDEO
10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg
20 Lateral Burpee Over the Box Jumps 20″
30 Jumping Squats 45#
15:31
11/27 WOD
WOD 121017:
BB Gymnastics
1) 10X1 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec.
185# 2) 10X1 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec.
235#
Strength/Conditioning
Did own wod: http://www.badgercrossfit.com/2012/11/1127-wod-amrap-this/
BB Gymnastics
1) 10X1 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec.
185# 2) 10X1 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec.
235#
Strength/Conditioning
Did own wod: http://www.badgercrossfit.com/2012/11/1127-wod-amrap-this/
November 26, 2012
12/26 WOD
BB Gymnastics
1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90
205, 215, 240, 255
seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2102b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO
120
Strength
High Bar Back Squat:
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00
240, 270, 285
Conditioning
Did our gym WOD.
AMRAP 1 Front squat 185
100 burpees with 2 PC EMOTM 185#
AMRAP 1 Jerk 185
15, 7:33, 4
1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90
205, 215, 240, 255
seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2102b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO
120
Strength
High Bar Back Squat:
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00
240, 270, 285
Conditioning
Did our gym WOD.
AMRAP 1 Front squat 185
100 burpees with 2 PC EMOTM 185#
AMRAP 1 Jerk 185
15, 7:33, 4
November 16, 2012
11/16 WOD
WOD 121013:
BB Gymnastics
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean and Jerk.
Did not do. Not enough time.
Strength
Front Squat – based on 121006:
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
195Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
215Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%
225
2nd and 3rd set couldn't hold the whole time.
Conditioning
Compare to 120111
3 rounds for time of:
12 Deadlifts @ 315/225#
18 wall balls
24 Bar Facing Burpees
10:04
BB Gymnastics
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean and Jerk.
Did not do. Not enough time.
Strength
Front Squat – based on 121006:
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
195Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
215Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%
225
2nd and 3rd set couldn't hold the whole time.
Conditioning
Compare to 120111
3 rounds for time of:
12 Deadlifts @ 315/225#
18 wall balls
24 Bar Facing Burpees
10:04
November 15, 2012
11/14 wod
WOD 121012:
BB Gymnastics
1) Every 40 seconds for 6 minutes (10 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 80% of 120914.
160#
Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00
*rest 2 minutes
2) Every 50 seconds for 7:30 minutes (10 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 80% of 120914.
185#
Notes: Reps are at 0:00 – 0:50 – 1:40 – 2:30 – 3:20 – 4:10 – 5:00 – 5:50 – 6:40 – 7:30
Conditioning
“Nancy”
Compare to 120307
5 rounds for time of:
Run 400m
15 OHS 95/65#
11:24
Midline
1a) 3X20 UB GHD Situps – rest 45 sec.
1b) 3X7 KB Windmills (7 reps each arm) – heaviest possible, rest 45 sec. DEMO VIDEO
35#
BB Gymnastics
1) Every 40 seconds for 6 minutes (10 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 80% of 120914.
160#
Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00
*rest 2 minutes
2) Every 50 seconds for 7:30 minutes (10 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 80% of 120914.
185#
Notes: Reps are at 0:00 – 0:50 – 1:40 – 2:30 – 3:20 – 4:10 – 5:00 – 5:50 – 6:40 – 7:30
Conditioning
“Nancy”
Compare to 120307
5 rounds for time of:
Run 400m
15 OHS 95/65#
11:24
Midline
1a) 3X20 UB GHD Situps – rest 45 sec.
1b) 3X7 KB Windmills (7 reps each arm) – heaviest possible, rest 45 sec. DEMO VIDEO
35#
November 12, 2012
11/10 and 12
BB Gymnastics
1) Clean and Jerk: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
Worked up to 235#
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
205#
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO
115#
Strength
High Bar Back Squat:
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
245Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
255Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%
265
Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.
WOD 121010:
BB Gymnastics
1) 7X2 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
190#2) 7X2 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
255#
Strength/Conditioning
1a) 3X7 Seated DB Shoulder press – heaviest possible, rest 30 sec.
50# db1b) 3X15 Reverse Hypers – heavy, rest 30 sec.
Did BW GHR1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
115#1d) 3X7 Weighted Muscle-Ups – heaviest possible, rest 30 sec.
25# ring dips instead. Elbow feeling good but not wanting to reinjure.
13:20
Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended. Muscle-Ups are designed to be performed UB. If you cannot perform 7 UB without weight, try to get as large of a ME set as possible, but do not add load.
1) Clean and Jerk: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
Worked up to 235#
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
205#
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO
115#
Strength
High Bar Back Squat:
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
245Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
255Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%
265
Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.
WOD 121010:
BB Gymnastics
1) 7X2 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
190#2) 7X2 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
255#
Strength/Conditioning
1a) 3X7 Seated DB Shoulder press – heaviest possible, rest 30 sec.
50# db1b) 3X15 Reverse Hypers – heavy, rest 30 sec.
Did BW GHR1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
115#1d) 3X7 Weighted Muscle-Ups – heaviest possible, rest 30 sec.
25# ring dips instead. Elbow feeling good but not wanting to reinjure.
13:20
Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended. Muscle-Ups are designed to be performed UB. If you cannot perform 7 UB without weight, try to get as large of a ME set as possible, but do not add load.
November 9, 2012
11/9 WOD
WOD 121008:
BB Gymnastics
1) Snatch: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
155, 165, 180, 190#
2a) 3X5 Snatch Hi-Pulls – heavier than last week, rest 60 sec.
205#
Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.
2b) 3X5 Non-Heaving Drop Snatch – heavier than last week, rest 60 sec.
150#
Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.
Skill
12 Minutes Chest Facing Wall Handstand & Shoulder Touch Practice.
Did handstand walks
Conditioning
3 rounds for total reps of:
1 minute ME HSPU
1 minute ME Front Squats 135/95#
1 minute ME Pull-ups
*Rest one minute between rounds.
No rest, no pullups. Got 70 reps. Elbow still having issues so no pulls
BB Gymnastics
1) Snatch: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
155, 165, 180, 190#
2a) 3X5 Snatch Hi-Pulls – heavier than last week, rest 60 sec.
205#
Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.
2b) 3X5 Non-Heaving Drop Snatch – heavier than last week, rest 60 sec.
150#
Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.
Skill
12 Minutes Chest Facing Wall Handstand & Shoulder Touch Practice.
Did handstand walks
Conditioning
3 rounds for total reps of:
1 minute ME HSPU
1 minute ME Front Squats 135/95#
*Rest one minute between rounds.
No rest, no pullups. Got 70 reps. Elbow still having issues so no pulls
11/5 WOD
1) 3 attempts to establish a 1RM Snatch.
205#
2) 3 attempts to establish a 1RM Clean and Jerk.
255#
Strength
Take 7 minutes to establish a 1rm Front Squat, then:
280#
2 reps every 30 seconds for 7 minutes @ 75% of above.
205#
Conditioning
5 Push Jerks 135/95#
10 Burpee Over the Box Jumps 20″
15 KBS 24/16kg
10 Push Jerks 135/95#
20 Burpee Over the Box Jumps 20″
30 KBS 24/16kg
15 Push Jerks 135/95#
30 Burpee Over the Box Jumps 20″
45 KBS 24/16kg
11:28
205#
2) 3 attempts to establish a 1RM Clean and Jerk.
255#
Strength
Take 7 minutes to establish a 1rm Front Squat, then:
280#
2 reps every 30 seconds for 7 minutes @ 75% of above.
205#
Conditioning
5 Push Jerks 135/95#
10 Burpee Over the Box Jumps 20″
15 KBS 24/16kg
10 Push Jerks 135/95#
20 Burpee Over the Box Jumps 20″
30 KBS 24/16kg
15 Push Jerks 135/95#
30 Burpee Over the Box Jumps 20″
45 KBS 24/16kg
11:28
11/2 WOD
BB Gymnastics
1) Every 30 seconds for 4 minutes (8 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 75% of 120914.
155#
*rest 2 minutes
2) Every 45 seconds for 6 minutes (8 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75% of 120914.
185#
1) Every 30 seconds for 4 minutes (8 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 75% of 120914.
155#
*rest 2 minutes
2) Every 45 seconds for 6 minutes (8 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75% of 120914.
185#
October 29, 2012
10/29
WOD 121003:
BB Gymnastics
1) 10X1 Vertical Snatch off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec.
175
2) 10X1 Vertical Clean off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec.
215
Strength/Conditioning
1a) 3X5 Split Shoulder press – heaviest possible, rest 30 sec. DEMO VIDEO
1b) 3XME UB Strict Pullups (supinated grip)– rest 30 sec.
1c) 3X10 Bulgarian Split Squat (front rack)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec. DEMO VIDEO
Time was 10:19
Notes: Split squats are 5 reps per leg. Try to maintain a vertical shin throughout the movement.
BB Gymnastics
1) 10X1 Vertical Snatch off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec.
175
2) 10X1 Vertical Clean off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec.
215
Strength/Conditioning
1a) 3X5 Split Shoulder press – heaviest possible, rest 30 sec. DEMO VIDEO
1b) 3XME UB Strict Pullups (supinated grip)– rest 30 sec.
1c) 3X10 Bulgarian Split Squat (front rack)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec. DEMO VIDEO
Time was 10:19
Notes: Split squats are 5 reps per leg. Try to maintain a vertical shin throughout the movement.
10/19 WOD
WOD 121002:
BB Gymnastics
1) Clean & Jerk: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 85%, 4X1 @ 70% – rest 60-90 seconds for the sets through 85%, rest 30 seconds between reps for the final set.
Strength
High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
Conditioning
Compare to 120511
5 rounds for total working time of:
3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%
Did for time. Forgot time.
For time.
BB Gymnastics
1) Clean & Jerk: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 85%, 4X1 @ 70% – rest 60-90 seconds for the sets through 85%, rest 30 seconds between reps for the final set.
Strength
High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
Conditioning
Compare to 120511
5 rounds for total working time of:
3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%
Did for time. Forgot time.
For time.
10/19
BB Gymnastics
1) Snatch: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 90%, 4X1 @ 70% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
Skill
10 minutes HS Walk & HS Walk turning practice.
Notes: If you are fairly proficient, set up cones or something to turn around. Set them up no more than 10′ apart and attempt to turn in both directions. If you are not proficient simply practice walking.
Conditioning
5 rounds for time:
25 Jumping Squats @ 45#
20 KB Push Press @ 24/16kg (2 KBs/2 arms)
15 Pullups
16:10
1) Snatch: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 90%, 4X1 @ 70% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
Skill
10 minutes HS Walk & HS Walk turning practice.
Notes: If you are fairly proficient, set up cones or something to turn around. Set them up no more than 10′ apart and attempt to turn in both directions. If you are not proficient simply practice walking.
Conditioning
5 rounds for time:
25 Jumping Squats @ 45#
20 KB Push Press @ 24/16kg (2 KBs/2 arms)
15 Pullups
16:10
October 22, 2012
10/22
WOD 120929:
BB Gymnastics
1) 20 minutes to establish a 1RM Snatch.
210#2) 20 minutes to establish a 1RM Clean and Jerk.
260#
Strength
1 and 1/4 Front Squat: 1X5 @ 65%, 2X5 @ 70%, 1X3 @ 75%, 1X3 @ 80% – rest as needed
175,190, 205, 215.
Conditioning
“Amanda”
Compare to 120606
9-7-5 of:
Muscle-Ups
Snatches 135/95#
7:00
BB Gymnastics
1) 20 minutes to establish a 1RM Snatch.
210#2) 20 minutes to establish a 1RM Clean and Jerk.
260#
Strength
1 and 1/4 Front Squat: 1X5 @ 65%, 2X5 @ 70%, 1X3 @ 75%, 1X3 @ 80% – rest as needed
175,190, 205, 215.
Conditioning
“Amanda”
Compare to 120606
9-7-5 of:
Muscle-Ups
Snatches 135/95#
7:00
October 15, 2012
10/15
WOD 120926:
BB Gymnastics
1) 5X2 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
185#
2) 5X2 Clean off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
235#
Strength/Conditioning
1a) 3X10 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X10 Strict Weighted Chest to Bar Pullupsx – heaviest possible, rest 30 sec.
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec
13:17
Used 50# db, ring dips instead of CTB 15#, 115# stepups, 10# GHR.
BB Gymnastics
1) 5X2 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
185#
2) 5X2 Clean off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
235#
Strength/Conditioning
1a) 3X10 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X10 Strict Weighted Chest to Bar Pullupsx – heaviest possible, rest 30 sec.
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec
13:17
Used 50# db, ring dips instead of CTB 15#, 115# stepups, 10# GHR.
October 14, 2012
10/14
WOD 120925:
BB Gymnastics
1) 10X1 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.
240#
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
195#
2b) 3X5 Split Press – heavier than last week, rest 60 sec. DEMO VIDEO
145#
Strength
High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00
230, 245, 260x3
Notes: Percentage should be based off of your most recent 1RM Squat.
Conditioning
4 rounds for total working time of:
10 UB Front Squats @ 70%
Row 400m
Rest 1:1
Notes: DO NOT pace these runs. Every round should be all out.
Time was about 14:40 total, with rest. 175# on FS
BB Gymnastics
1) 10X1 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.
240#
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
195#
2b) 3X5 Split Press – heavier than last week, rest 60 sec. DEMO VIDEO
145#
Strength
High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00
230, 245, 260x3
Notes: Percentage should be based off of your most recent 1RM Squat.
Conditioning
4 rounds for total working time of:
10 UB Front Squats @ 70%
Row 400m
Rest 1:1
Notes: DO NOT pace these runs. Every round should be all out.
Time was about 14:40 total, with rest. 175# on FS
10/11
Saturday 60 minute competition.
*This entire effort should be completed with one, one hour running clock. The work and rest intervals are written into the hour time frame. Please post scoring for each individual WOD.
WODs 1&2 (beginning @ 0:00):
Wod 1:
Row 500m
-rest 4 minutes-
Row 500m
For total working time.
Notes: Any damper setting is allowed.
Wod 2:
During the WOD 1 4 minute rest interval complete…
AMRAP: Double-Unders
Notes: This time begins immediately when the first 500m Row is completed.
*Rest the remainder of the first 10 minutes.
WOD 3 (beginning @ 10:00):
10 minutes to establish a 1RM Clean & Jerk.
Notes: Any style (power/squat/split/push) is allowed.
WOD 4 (beginning @ 20:00):
4 rounds for time of:
3 Rope Climbs 15′
30 Pushups (hand release)
15 GHD Situps
*When finished, rest the remainder of the 20 minutes.
WODs 5&6 (beginning @ 40:00):
In 10 minutes complete (using alternating sets):
WOD 5: 3 X Max Effort Front Squats @ 225/155#
WOD 6: 3 X Max Effort Pullups
Notes:
(WOD 5) Front Squat sets begin when the bar is taken out of the rack. The athlete may hold the bar in the front rack as long as they want. The set ends when the bar is placed back on the rack or dropped.
(WOD 6) Pullup sets begin when the athlete hangs from the bar with their feet off the ground. The athlete may hang on the bar as long as they want. The set ends when the athlete’s feet hit the ground.
WOD 7 (beginning @ 50:00):
10 minute AMRAP of:
Run 400m
15 Push Press 115/75#
*This entire effort should be completed with one, one hour running clock. The work and rest intervals are written into the hour time frame. Please post scoring for each individual WOD.
WODs 1&2 (beginning @ 0:00):
Wod 1:
Row 500m
-rest 4 minutes-
Row 500m
For total working time.
Notes: Any damper setting is allowed.
Wod 2:
During the WOD 1 4 minute rest interval complete…
AMRAP: Double-Unders
Notes: This time begins immediately when the first 500m Row is completed.
*Rest the remainder of the first 10 minutes.
WOD 3 (beginning @ 10:00):
10 minutes to establish a 1RM Clean & Jerk.
Notes: Any style (power/squat/split/push) is allowed.
WOD 4 (beginning @ 20:00):
4 rounds for time of:
3 Rope Climbs 15′
30 Pushups (hand release)
15 GHD Situps
*When finished, rest the remainder of the 20 minutes.
WODs 5&6 (beginning @ 40:00):
In 10 minutes complete (using alternating sets):
WOD 5: 3 X Max Effort Front Squats @ 225/155#
WOD 6: 3 X Max Effort Pullups
Notes:
(WOD 5) Front Squat sets begin when the bar is taken out of the rack. The athlete may hold the bar in the front rack as long as they want. The set ends when the bar is placed back on the rack or dropped.
(WOD 6) Pullup sets begin when the athlete hangs from the bar with their feet off the ground. The athlete may hang on the bar as long as they want. The set ends when the athlete’s feet hit the ground.
WOD 7 (beginning @ 50:00):
10 minute AMRAP of:
Run 400m
15 Push Press 115/75#
October 10, 2012
10/10 WOD
BB Gymnastics
1) 10X1 Hi-Hang Snatch (with hip) – heaviest possible, rest 60 sec.
Got to 185#
2a) 5X3 3-Stop Snatch Pull – heavier than last week, rest 45 sec.
215-235#
2b) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 (quick) OHS – heavy, rest 45 sec.
195#
Skill
10 minutes Strict Muscle-Up Practice.
Notes: If you are proficient at these, treat this as a slow/controlled AMRAP. If you cannot do any absolutely strict, then practice with as little help from the hips as possible.
Conditioning
Alternating Tabata of:
Ring Dips
Ab-Mat Situps
Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.
1) 10X1 Hi-Hang Snatch (with hip) – heaviest possible, rest 60 sec.
Got to 185#
2a) 5X3 3-Stop Snatch Pull – heavier than last week, rest 45 sec.
215-235#
2b) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 (quick) OHS – heavy, rest 45 sec.
195#
Skill
10 minutes Strict Muscle-Up Practice.
Notes: If you are proficient at these, treat this as a slow/controlled AMRAP. If you cannot do any absolutely strict, then practice with as little help from the hips as possible.
Conditioning
Alternating Tabata of:
Ring Dips
Ab-Mat Situps
Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.
October 3, 2012
10/1, 2, 3
BB Gymnastics:
1) 7X2 Hang Snatch – heaviest possible, rest 60 sec.
200#
2a) 5X3 3-Stop Snatch Pull – heavy, rest 60 sec.
315#
2b) 5X3 Heaving Snatch Balance – heavier than last week, rest 60 sec.
205#
Skill
15 minutes Handstand/Handstand Walk practice.
WOD 120918:
BB Gymnastics
1) 7X2 Hang Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
240#
2a) 3X5 Pendlay Row – heavy, rest 60 sec
185#
2b) 3X5 Split Press – heavy, rest 60 sec. DEMO VIDEO
145#
Strength
High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00
Done
Notes: Percentage should be based off of your most recent 1RM Squat.
Conditioning
7 rounds for total time of:
Row 20 Cals
5 Power Clean & Push Jerks @ 185/120#
Rest 1:1
Forgot time...
WOD
1) 7X1 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec.
185# worked tech.
2) 7X1 Clean off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
235, worked tech
Strength/Conditioning
1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X8 Good Mornings – heavy, rest 30 sec.
Done.
WOD 120921:
BB Gymnastics
EMOM for 10 minutes:
1 Power Snatch + 3 OHS (as fast as possible) @ 90% of 120914
175# .
Strength
1a) 3XME Bench Press @ 85% of 120905 – rest 75 sec.
215#
1b) 3XME Strict Pullups @ 75% of 120905 – rest 75 sec.
Did not do due to elbow issues. Did weighted GHD su and GH raises.
Conditioning
In 12 minutes complete:
100 UB Double-Unders
AMRAP of…
7 Deadlifts 315/205#
25 Burpees
Notes: The 100 UB Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 UB Double-Unders in the 12 minutes your score is ZERO.
4 complete + 7 DL
Midline (time permitting)
5 minute AMRAP of Strict T2B.
74 total.