BBG

4X2 Low-Hang Cleans (2″ off floor) + 1 Jerk @ 90% of max CJ – rest 90 sec.

Strength

1a) 4X3 Tempo Front Squats (3 counts down, no pause/no bounce, 3 counts up, no pause at top) @ 70% – rest 60 sec.

1b) 4X4 Jerk Balances @ 60% of max CJ – rest 60 sec.

Conditioning

3 rounds for time of:

3 Rope Climbs 15′
30 TTB
50′ OH Walking Lunges 135/95#

WOD 131129:

BBG

5X2 Low-Hang Snatch (2″ off the floor) @ 90% – rest 90 sec.

Strength

1a) 4X8 Strict Tempo GH Raise (3 counts down, no pause at bottom, 3 counts up) – rest 60 sec.

1b) 4X3+3 Snatch Grip Push Press From BN + OHS – heaviest possible, rest 60 sec.

Conditioning

Run 5k

WOD 131126:

BBG

6X1 Clean from Power Position + 2 Jerks @ 90% (drop the load if this isn’t possible) – rest 2:00

Strength

1a) 4X3 Push Press From Behind the Neck – heaviest possible, rest 60 sec.
1b) 4X6 (ea. arm) One Arm KB Row – heaviest possible, rest 60 sec.

Conditioning

5 rounds for total reps of:

:20 ME Thrusters 95/65#
:20 ME Pullups
:40 Rest

WOD 131125:

BBG

8X1 Snatch from Power Position @ 90% (drop the load if this isn’t possible) – rest 2:00

Strength

1) 6X3/6 FS/BS @ 90% (of 1RM Front Squat) – rest 3-4 min between sets and increase rest each set as needed

2a) 4X3 Drop Snatch (No dip allowed) @ 65%-70% – rest 60 sec.
2b) 4X3 Weighted Strict Pull-ups @ 35/20# + ME Strict Pull-ups (weighted PU should be loaded with a DB between the legs, when 3 weighted reps are finished drop the DB – without dropping off the bar – and complete the ME set with as many UB unweighted strict pull-ups as possible) – rest 60 sec.

Conditioning

“Flight Simulator” courtesy of OPT

For time:

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

Notes: The jump rope must come to a complete stop between all sets. All sets must be UB to move on to the next set.

WOD 131123:

BBG

3X1+1+1 Clean from floor + Clean from power position (hips) + Jerk @ 70% – rest 60-90 sec.

Strength

1a) 4X4 Behind the Neck Press from Split – heaviest possible, rest 60 sec.

1b) 4X3 Tempo Front Squats (2 counts down, 2 count pause in bottom, 2 counts back up w/ no bounce, no pause at top) @ 75% – rest 60 sec.

Conditioning

“Cindy”

20 minute AMRAP of:

5 Pullups
10 Pushups (hand release)
15 Air Squats

WOD 131122:

BBG

4X1+1 Snatch from floor + Snatch from power position (hips) @ 70% – rest 60-90 sec.

Strength

1a) 4X8 Strict Weighted GH Raise – heaviest possible, rest 60 sec.

1b) 4X2+2 Heaving Snatch Balance + OHS @ 85-90% – rest 60 sec.

Conditioning

3 rounds for time of:

7 Muscle-Ups
10 Power Clean & Push Jerks 155/105#

WOD 131120:

BBG

1) Snatch High Pull + Snatch: 4X2+2@70% – rest 60 sec.
2) Clean Pull + Clean + Jerk: 3X2+2+1@70% – rest 60 sec.

Strength

1a) 6X3/6 FS/BS @ 94% of 111318 – rest 60 sec.

Alternate 1B’s between every set of 1A’s:

1b-1) 3X3 Tempo Clean First Pull (3 counts up, 3 count pause at knee, 3 counts back to floor, no pause at the floor) – heavy but perfect, rest 60 sec.
1b-2) 3X15 Reverse Hypers – medium/heavy, rest 60 sec.

Conditioning

15 minute AMRAP of:

50′ Prowler Push High Handles 90/50# (males: 1 45# plate on either side/females: 1 25# plate on either side)
50′ Prowler Push Low Handles 90/50# (males: 1 45# plate on either side/females: 1 25# plate on either side)
10 6″ Target Burpees

131119


20 min to find 1rm overhead squat

5 rounds

11 overhead squats 60% of 1rm
19 kb swings 53/35
24 box jumps

WOD 131119:

BBG

3X2 Hang Clean + Jerk (below the knee) @ 70% – rest 60 sec.

Strength

1a) 4X5 Push Press – absolute heaviest possible (work to 5RM), rest 60 sec.
1b) 4X5 Bent Over Row – heaviest possible, rest 90 sec.

Conditioning

For time:

Row 1k
50 Double-Unders
Row 750m
75 Double-Unders
Row 500m
100 Double-Unders

WOD 131118:

BBG

4X2 Hang Snatch (below the knee) @ 70% – rest 60 sec.

Strength

1a) 6X3/6 FS/BS @ 85% (of 1RM Front Squat) – rest 60 sec.

Alternate #1B’s between every set of #1A’s:

1b) 3X5 Strict Tempo Weighted Pull-ups (3 counts up, 3 count pause, 3 counts down, no pause at bottom) – heaviest possible, rest 60 sec.
1b) 3X5 Strict Tempo Weighted Ring Dips (3 counts up, 3 count pause, 3 counts down, no pause at bottom) – heaviest possible, rest 60 sec.

Conditioning

Refer to 130301

For time:

Run 800m
30 Muscle-Ups
Run 800m

WOD 131115:

BBG

2-Position Snatch (Floor + Hang) @ 85-90% 5X1+1 – rest 60-90 sec.

Strength

1a) 4X5 Weighted Strict GHD Raise – heaviest possible, rest 60 sec.
1b) 4X1+3 Heaving Snatch Balance + OHS @ 80-85% – rest 60 sec.
1c) 4X3 Front Squats @ 70% – rest 60 sec.

Conditioning

“Dirty Diane”

15-12-9 of:

Power Cleans 185/120#
Deficit HSPU 6/4″

For time.

WOD 131113:

BBG

1) Snatch Pull + Snatch: 2X2+2@85%, 2X1+1@90% – rest 90 sec.
2) Clean Pull + Clean + Push Jerk: 3X1+1+1@80-85% – rest 90 sec.

Strength

1a) 5X3 Clean Grip RDL @ 100% of Clean 1RM – rest 60 sec.
1b) 5X4/8 FS/BS @ 94% of 131111 – rest 60 sec.

Conditioning

15 minute AMRAP of:

Row 500m
25 Jumping Squats 45#
15 Pullups

WOD 131112:

BBG

Low Hang Clean (2″ from floor) + Jerk: (2+2 denotes 2 UB Cleans, then 2 Jerks) 2+2@60%, 2+2@70%, 2+2@75%, 2+2@80%, 3X2+1@85%-90% – rest 60-90%

Strength

1a) 4X5+3 Good Morning into Clean Grip Push Press + Clean Grip OHS – (complete 5 GM into CGPP, then 3 CGOHS) heaviest possible, rest 60 sec.

1b) 4X4 Tempo KB Incline Batwing Row (5 counts up, 2 count pause, 5 counts back down) – heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning

5 rounds of:

2:00 to complete…

400M Run
ME MU in the remainder of the 2:00

Rest 1:00,

WOD 131111:

BBG

Low Hang Snatch (2″ from floor): 4X2 @ 85%-90% – rest 2:00

Strength

1a) 5X4/8 Front Squat/Back Squat @ 80% of 1RM Front Squat – rest 90 sec.

1b) 5XME -1 Strict Pullups (stop before failure, or when reps begin to slow significantly) – rest 90 sec.

Conditioning

4 rounds for reps of:

1:00 ME Wall Balls 20/14#
0:30 Rest
1:00 ME KBS 32/24kg
0:30 Rest
1:00 Burpee Over-the-Box Jumps 24/20″
0:30 Rest

WOD 131105:

BBG

Hang Clean + Jerk: 2+2X2@60%, 2+2X2@70%, 2+2X2@75%, 1+2X3@80%, 1+1X2@85-90@

Note: Perform ALL cleans first then follow with ALL jerks based on the reps prescribed.  Ex: 2+2 = 2 cleans, after the second clean complete 2 jerks.

Strength

1a) 4X5 Push Press – heaviest possible, rest 60 sec.
1b) 4X5 Pendlay Row – heaviest possible, rest 60 sec.

Conditioning

4X800m Run* – Rest 1:1

*Wear a 20# weight vest for rounds 1 and 2. Rounds 3 and 4 without.

WOD 131104:

BBG

Hang Snatch: 1X3@60%, 1X3@70%, 3X3@75-80%, 3X2@85-90% – rest 60-90 seconds between all sets.

Strength

1a) 5X4/8 Front Squat/Back Squat @ 75% of 1RM FS – rest 60 sec.

1b) 4X8 Weighted Ring Rows (feet even with rings) – heaviest possible, rest 60 sec.

Conditioning

4 rounds for calories and reps of:

60 sec ME AD for Cals (sub Row if no AD)
ME UB C2B Pull-ups

Rest 1:1

WOD 131102:

BBG

5X1 Clean Deadlift + 1 Low-Hang Clean (2″ from floor) + 1 Hang Clean + 1 Jerk @ 80% – rest 60-90 sec.

Strength

1a) 3X5 Tempo Front Squats (3 counts down, 3 count pause in bottom, 3 counts up, no pause at the top) @ 70% – rest 60 sec.
1b) 3X5 Push Press – heaviest possible, rest 60 sec.

Conditioning

“Jackie”

Row 1K
50 Thrusters 45#
30 Pull-ups

For time.

WOD 131101:

BBG

5X1 Snatch Deadlift + 1 Low-Hang Snatch (2″ from floor) + 1 Hang Snatch @ 85% – rest 60-90 sec.

Strength

1a) 3X10 GHD Weighted Hip Ext – heaviest possible, rest 60 sec.
1b) 3X4 Drop Snatch (no dip-drive, no foot movement, feet in landing pos) @ 50%-60% – rest 60 sec.
1c) 3X3 (ea. arm) BB TGU – rest 60 sec.

Conditioning

*70 KB Snatches for time @ 32/24kg (apportion reps equally between arms, use any rep scheme)

EMOM beginning at 0:00 – 5, 4, 3, 2, 1 Muscle-Ups (these are decreasing reps at each minute interval, after finish the final rep – at 4:00 – there are no more required MU).