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!