WOD 131029:

BBG

1) 5X1 3 Position Clean (Floor, Hang, Hip) @ 80% – rest as needed
2a) 4X3 Push Press + 1 Push Jerk + 1 Split Jerk – heaviest possible, rest 60 sec.
2b) 4X4 Tempo Pendlay Rows (2 count pause at the top) – heaviest possible, rest 60 sec.

Conditioning

For time:

Run 800m
Rest 3:00
Row 1000m
Rest 3:00
Run 800m
Rest 2:00
Row 500m
Rest 2:00
Run 400m

Notes: The first 800m Run/1000m Row should be treated as a PR attempt. Do not pace these to have “something left in the tank” for the subsequent efforts.

WOD 131028:

BBG

5X1 3 Position Snatch (Floor, Hang, Hip) @ 85% – rest as needed

Strength

1a) 4X7/13 Front Squat/Back Squat @ 70% of 1RM FS – rest 90 sec.
1b) 4X5 Weighted Pull-ups – heaviest possible, rest 90 sec.

Conditioning

3 rounds for distance and reps of:

1:00 ME (distance) Handstand Walk

4:00 AMRAP of:
10 Deficit HSPU 6/4″
20 Single Arm KB Power Cleans 32/24kg (10R/10L – each rep begins on the floor)
30 Double-Unders

1:00 rest

WOD 131025:

BBG

5X1 Snatch from blocks (bottom of knee) @ 80%-85% – rest 60-90 sec.

Strength
1A) 3X3 Heaving Snatch Balance (Dip, drive, and drop) @ 70-85% of 1RM Snatch – rest 60 sec.
1B) 3X5 Strict Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

Conditioning

“Amanda”

9-7-5 of:

Muscle-Ups
Snatches (full) 135/95#

For time.

WOD 131023:

BBG

1) 3X3 Snatch from Power Position off Blocks @ 75%-85% (depending on ability) – rest 60-90 sec.
2) 3X3 Power Cleans + 1 Push Jerk from Power Position off Blocks @ 70%-80% (depending on ability) – rest 60-90 sec.

Strength

1a) Front Squat/Back Squat: 4X7/13 @ 94% (of load used on131021) – rest 90 sec.
1b) 4X5 Weighted Ring Dips + ME Ring Dips – heaviest possible, rest 90 sec.

Note: The set of 5 Weighted RD should be loaded with a DB between the legs/feet – these should be very heavy. After locking out the 5th rep, drop the DB and immediately begin a ME unweighted set.

Conditioning

5X400m Run

Rest 2:00 after set 1 & 2 – Rest 1:00 after set 3 & 4.

WOD 131022:

BBG

1) 5X2 Clean and Jerk from Blocks (above the knee) @ 85% – rest 1:30-2:00

Strength

1a) 3X5 Good Mornings – heaviest possible, rest 60 sec.
1b) 3X5 Push Press – heaviest possible (but keep the same weight for all 3 sets), rest 60 sec.
1c) 3X8 Bent Over Row – heaviest possible, rest 60 sec.

Conditioning

7 rounds for total working time and calories of:

4/3 Muscle-Ups (4 for the men, 3 for the ladies)
12 6″ Target Burpees
30 Sec. ME Airdyne for Calories

Rest 1:1

Note: There should be no rest before beginning the ME Airdyne. This IS a part of each round time.

WOD 131021:

BBG

1) 5X3 Snatch from blocks (above the knee) @ 85% – rest 60-90 sec.
2) 4X4 Snatch Pull to Hips – heaviest possible, rest 60 sec.

Strength

Front Squat/Back Squat: 4X7/13 @ 65% (of max FS) – rest 2:00

Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

Conditioning

3 rounds for time of:

*This entire piece should be completed with a 20/10# weight vest.

Run 400m
20 Pull-ups
20 OHS 95/65#

Wod131019

King Kong

3 rounds:

1 deadlift @455/310LBS,

2 muscle-ups,

3 squat-cleans @250/170LBS,

4 handstand push-ups

WOD 131016:

BBG

1) 15 minutes to find 1 RM Push Jerk from Blocks/Rack.
2) 3X3 Push Jerks @ 85% of 1RM from #1 – rest 60-90 sec.
3) 4X3 Jerk Drives @ 110% of max SPLIT Jerk – rest 60-90 sec.DEMO VIDEO

Conditioning

4 rounds for time of:

7 Power Snatches 155/105#
14 Lateral Box Jumps (touch on top) 20″
21 Wall Balls 20/14#

WOD 131015:

BBG

1) 15 minutes to establish a 1RM Hang Clean & Jerk.

2) Hang Clean & Jerk: 1X1@90%, 1X@95%, 1X1@100% of 1RM from #1 – rest as needed.

Strength

A) Front Squat: 1X3@60%, 1X3@70%, 3X3@80% – rest 60 sec.
B) 5X5 Bent Over Row – heaviest possible, rest 60 sec.

Conditioning

3 rounds for calories and reps of:

2:00 ME Airdyne (sub row if necessary, but PLEASE get an AD)
1:00 ME C2B Pull-ups
1:00 UB Handstand Hold

Note: The HS hold is meant to be performed completely UB. Perform a 10 Burpee penalty (AFTER the entire piece is completed) for every time the HS hold is broken within each 1:00 interval.

WOD 131014:

BBG

1) 15 minutes to establish a 1RM Hang Snatch (top of knee).

2) Hang Snatch: 1X1@90%, 1X@95%, 1X1@100% of 1RM from #1 – rest as needed.

3a) 4X2 Snatch 1st Pulls @ 125% + (of max Snatch) – rest 60 sec.
3b) 4X5 SN Grip Behind the Neck Push Press – heaviest possible, rest 60 sec.

Conditioning

4 rounds for total working time of:

Row 500m
15 Target Burpees 6″
40 Double-Unders

Rest 1:1

NORTHSTATE'S FITTEST 2013

---

EVENT 1

18min Time Cap

40 Dumbbell GTO 45/30#
40 Burpee Box Jumps 24/20″
30 Dumbbell GTO 45/30#
30 Burpee Box Jumps 24/20″
20 Dumbbell GTO 45/30#
20 Burpee Box Jumps 24/20″
10 Dumbbell GTO 45/30#
10 Burpee Box Jumps 24/20″

EVENT 2

2 Minute AMRAP
Chest-2-Bar Pull-up (1 Point) Or Bar Muscle-Up (3.5 Points)

3 Minute AMRAP
Max Clean

EVENT 3

Floater WOD 

1 Minute AMRAP
Barbell Thruster 155/105#

*Floater WOD can be completed at any point from 9:00am up until 2:00pm.

EVENT 4

10 Minute Time Cap

100 Double Unders
20 Back Squats 185/125#
40 Toes To Bar
20 Deadlifts 295/195#
100 Double Unders

WOD 131011:

BBG

1. Take 12 minutes to work to 3 heavy sets of: 2 Snatches from Blocks @ top of knee + 1 rep from the floor.
2. Take 12 minutes to work to 3 heavy sets of: 2 Clean & Jerk from Blocks @ top of knee + 1 rep from the floor + 1 Jerk (after Clean from floor).

Strength

1) HBBS: 1X5@60%, 1X5@70%, 2X5@75% – rest exactly 2:00.

2a) Front Squat: 1X5@60%, 1X5@70%, 1X5@75% – rest 60 sec.
2b) 3X5 Bench Press @ 75% of Max from 131004 – rest 60 sec.

Notes: There are three sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3X5 Strict Weighted Pullups – heaviest possible (every set), rest 60 sec.
3b) 3X12 GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

WOD 131010:

Rest day.

WOD 131009:

BBG

1) 10 minutes to establish a Max UB 3-Position Power Snatch (floor, 2″ from floor, top of knee – this should be performed as an unbroken complex).

2) 10 minutes to establish a Max UB 3-Position Power Clean (floor, 2″ from floor, top of knee – this should be performed as an unbroken complex).

3) 10 minutes to work to a near maximal Jerk Triple from blocks/rack (each rep may be dropped).

4a) 4X3 Clean Pulls from blocks (bottom of the knee) @ 110% of max Clean – rest 60 sec.
4b) 4X5 Behind Neck SN Grip Push Press – heaviest possible, rest 60 sec.

Conditioning

“Granite Games 6.1″

For time:

Row 500m

-then-

21-15-9 of:

Wall Balls 20/14#
C2B Pull-ups

WOD 131008:

BBG

1) 15 minutes to establish a 2RM Hang Clean & Jerk (the weight may be dropped after the Jerk).

2) Hang Clean & Jerk Double: 1X1@90%, 1X@95%, 1X1@100% of 2RM from #1 – rest as needed.

Strength

Front Squat: 1X5@60, 1X5@70%, 1X5@75% – rest 2:00.

Conditioning

5 rounds for Calories and Total Working Time of:

30 seconds ME Airdyne for Cals (sub Row if necessary)
Run 400m (all out)

Rest after rounds: 1) 2:00 – 2) 1:30 – 3) 1:00 – 4) :30

WOD 131007:

BBG

1) 15 minutes to establish a 3RM UB Hang Snatch (top of knee).

2) Hang Snatch: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1 – rest as needed.

3a) 4X3 Snatch High Pulls from Blocks @ 110% (of max Snatch) – rest 60 sec.
3b) 4X45 sec. Bench Row Holds (use DB or KB in each hand) – heaviest possible, rest 60 sec.

Conditioning

Time to beat: Elisabeth Akinwale – 7:03.

For time:

45 TTB

-then-

3 rounds of:

15 Deadlifts 235/155#
15 Back Squats 235/155#

*Notes: Use one bar for this workout, and racks may NOT be used. The bar must be must be taken from the ground and placed in the back rack to perform Back Squats. If your 1RM Clean & Jerk is less than 250/165#, scale to 205/140# (or as needed).

WOD 131005:

BBG

1) 15 minutes to establish a 1RM Snatch

2) 15 minutes to establish a 1RM Clean & Jerk

Conditioning

3 rounds for time of:

5 Rope Climbs 15′
9 Front Squats @ 70%
30 Target Burpees 6″

WOD 131004:

BBG

1. 12 minutes to find a heavy (for the day) Triple Snatch from Blocks @ top of knee.
2. 12 minutes to find a heavy (for the day) Double Clean & Jerk from Blocks @ top of knee.

Strength

1) HBBS: 1X5@60%, 1X5@65%, 2X5@70% – rest exactly 2:00.

2a) Front Squat: 1X5@60%, 1X5@70%, 1X5@75%, 1X5@80% – rest 60 sec.
2b) 4X2 Bench Press – heaviest possible, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3XME Tempo Strict Pullups (3 counts up, 3 count pause with chin over, 3 counts down – DO NOT deviate from this tempo) – rest 60 sec.
3b) 3X8 Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

WOD 131003:

Rest day.

WOD 131002:

BBG

1) 10 minutes to establish 3RM UB Hang Power Snatch (these should be touch and go reps).

2) 10 minutes to establish 3RM UB Hang Power Clean (these should be touch and go reps).

3) 10 minutes to work to a near maximal Push Press + Push Jerk + Split Jerk from blocks/rack (each rep may be dropped).

4a) 4X4 Deficit Clean Pulls (feet on 45lb bumper plates) – heaviest possible, rest 60 sec.
4b) 4X4 Heaving Snatch Balance (make sure to transition feet from pulling to catching position each rep) – heaviest possible, rest 60 sec.

Conditioning

5 rounds for distance, reps and calories of:

:30 ME Airdyne for Calories (sub row if you don’t have an AD)
:30 Rest
:30 Double KB Hang Clean & Jerk 24/16kg (KBs do not need to return to the floor every rep, start from the same “hang” that you would on a swing)
:30 Rest
:30 ME (trips) 10m Shuttle Run
:30 Rest

WOD 131001:

BBG

3X1 Clean + Hang Clean + 3 Front Squats + Jerk @ 75% – rest as needed.

Strength

Back Squat: 1X5@60, 1X3@70%, 1X2@80%, 1X2@90%, 1X1@95%, 1X1@103% – rest as needed.

Conditioning

12 minute AMRAP of:

20 (steps) Single Arm KB Overhead Walking Lunges (right) 24/16kg
20 TTB
20 (steps) Single Arm KB Overhead Walking Lunges (left) 24/16kg
20 Push Press 95/65#