8/31

WOD:
Strength

1) 12 minutes to establish a 2RM (T&G) Muscle-Snatch

130#

2a) 5X3 Strict UB Weighted Pullups (overhand grip) – heaviest possible, rest 60 sec.

65#

2b) 5X5 Behind the Neck Push Press (SN grip) – heaviest possible, rest 60 sec.

195#Conditioning:
Every 90 seconds
21 double-unders
7 pullups
3 ground to overhead (Heaviest possible, but doable.

Score is weight used in last round.

Score: 185# c&j

8/29

WOD:
Dynamic Strength

1a) Back Squat: 10×2 @ 60%+25% Band – rest 60 sec.
Notes: This is speed work, down and up FAST.
205# with green band.

1b) Bench Press: 10X2 @ 60%+25% Chains – rest 60 sec.
Notes: This is speed work, down and up FAST.
Did not do. Did yest. at 185# with purple.
Conditioning

“Nasty Girls”

3 rounds for time of:

50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans 135/95#

Time: 7:57
Midline/Strength

1a) 3×10 Hanging Leg Raises – rest 45 sec.
1b) 3×5 Banded GH Raise – medium/heavy (should be fast) rest 45 sec.
Done

8/16 WOD

WOD:
Strength

1) As long as you want to establish a 1RM Deadlift.
Only had room on bar for 455#. Couldve gone heavier.

2a) 5XME STRICT C2B Pullups – rest 60 sec.
Max was 8

2b) 5X5 Weighted (if possible) Tempo Ring Dips – rest 60 sec.
Done
Notes: 3 counts down, pause for 1 LEGIT count at the bottom, fast on the way up. Try a few reps before you begin, if these are easy then add weight.

WOD:
Strength

1) Take 15 minutes to establish a 1RM Jerk (any style).
255# split

2) Take 15 minutes to establish a 1 Rep Max Front Squat – then 3×3 @ 75%, resting EXACTLY 2 minutes.
Did not do. Did 195# 3x3
Conditioning

For time:

50 Pullups
10 Front Squats @ 200/135#
50 Box Jumps 24″
10 Squat Cleans @ 200/135#
50 Burpees
10 Clean & Jerks @ 200/135#

17:11
Notes: The barbell must start on the floor for all movements, racks MAY NOT be used. The Clean of the Clean & Jerks may be Power or Squat, Jerks may be any style. Box Jumps are Regionals standard.

8/11 and 8/13 WOD

WOD:
1) 7X1 Clean & Jerk (full squat clean, split jerk) @ 85% (of all-time 1rm C&J) – rest 45 seconds EXACTLY.
225#

2a) 5X3 Clean Pulls @ 115% (of all-time 1rm clean) – rest 60 sec.
285#

2b) 5×50’ Sled Drags – very heavy, rest 60 sec.
90#



AMRAP 12 
6 hang cleans (with fat bar) 115#
6 burpee lateral jumps over bar
12 box jumps (24)

8+ rounds


WOD:

Dynamic Strength

1a) Back Squat: 10×2 @ 50%+20% Bands – rest 45 sec.
Notes: This is speed work, down and up FAST.
200#

1b) Bench Press: 10X2 @ 50%+20% Chains – rest 45 sec.
Notes: This is speed work, down and up FAST
165#
Conditioning

15-12-9 of:

Power Clean 185/120#
DB Push Press 50/35#
Box Jumps 30/26”

7:37

Midline/Strength

1a) 3×15 UB T2B – rest 45 sec.
Done

1b) 3×8 Weighted GH Raise – heaviest possible, rest 45 sec.
Done. Bodyweight

8/10 wod

WOD:
Strength

1) 5X1 Snatch (full squat) @ 90% (of heaviest ever, squat or power) – rest 90 sec.
170#

2a) 5X3 Snatch Balance @ 90% (same weight as above) – rest 60 sec.
170#

2) 5X5 Good Mornings – heavy, rest 60 sec.
135#
Conditioning

5 rounds for time of:

15 Wall Ball 20/14#
15 KBS 32/24kg

5:30
Midline

3 X ME Weighted Plank Holds 45/25# – rest 60 sec.
Best 1:35

8/8 WOD

1) “Mini-Flight Simulator”

5-10-15-20-25-30-25-20-15-10-5 UB Double-Unders
For time.
3:23
2) 15 minutes to establish a 1RM Snatch (any style)
190#
3) 3X3 Front Squats – heaviest possible, rest as needed
245#

8/7 WOD

1) 12 minutes to establish a 1RM Bench Press.
250#

2a) 5XME UB pullups (35# weighted)
Max was 7

2b) 5X5 Tempo Deadlifts (see notes) – heavier than last week but still PERFECT, use straps, rest 60 sec.
305#

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

8/6 WOD

WOD:
Strength

1) 5×2 Push Jerk – heaviest possible, rest as needed.
235#
2a) Back Squat: 2×5 @ 50%+20% Chains 2X3 @ 60%+20%Chains, Max Effort @ 70%+20%Chains – rest 60 sec.
Notes: If you do not have chains use 65,75,85%. Do not perform more than 15 reps on your max effort.
9 reps at 265#
2b) 5×3 Push Press – heaviest possible, rest 60 sec.
210#
Conditioning

3 rounds for total time of:

Row 500m
20 Box Jumps 24”
20 KBS 24/16kg
5 tire flips
-rest 1:1

8/3 WOD

5X2 Hang Clean (full stall, above knee, full squat) – heaviest possible, rest as needed
230#

2a) 5X5 Clean Pulls @ 115% of heaviest above – rest 60 sec
260#

2b) 5X5 Weighted Strict HSPU – heaviest possible, rest 60 sec
3x3 of parralette hspus instead. Did negatives

Conditioning

100 Double Unders
25 Wall Ball 20/14#
15 C2B Pullups
75 Double Unders
25 Wall Ball 20/14#
15 C2B Pullups
50 Double Unders
25 Wall Ball 20/14#
15 C2B Pullups

For time.


6:32

8/2 WOD

Power Elizabeth
21-15-9
Power cleans and ring dips

3:22

8/1 WOD

5X2 1 Hang Snatch, 1 OHS, 1 Snatch Balance – heaviest possible, rest as needed
175#

2a) 5X5 OHS AFAP @ 100% of heaviest above – rest 60 sec
175#

2b) Choose based on if you have a hyper or not:
2) 5X8 Good Mornings – medium/heavy, rest 60 sec
105#


WOD:
50 Mountain climbers
30' handstand walks
15 thrusters 95#

50 Mountain climbers
30' handstand walks
12 thrusters

50 Mountain climbers
30' handstand walks
9 thrusters
50 mountain climbers


6:32