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
November 30, 2012
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#