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.
October 29, 2012
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.