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.