WOD 131230:

BBG

1) 10 min. to establish a 2RM Snatch from blocks (at power position).
2) EMOM for 5:00 – 2 Snatches from blocks (at power position) @ 85% of max double from #1.

Strength/Skill

1a) 3XME UB TTB – rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – begin at heaviest load from 131223 and try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec.

Conditioning

For time:

30 OHS 95/65#
30 Bar-Facing Burpees
20 OHS 135/95#
20 Bar-Facing Burpees
10 OHS 175/125#
10 Bar-Facing Burpees
20 Muscle-Ups

WOD 131227:

BBG

15 min to establish a 1RM Snatch.

Strength/Skill

1a) 3X3 Strict Press + 4 Push Press – heaviest possible, rest 90 sec.
1b) 3X15 Reverse Hypers – medium/heavy, rest 90 sec.

Conditioning

For time:

3 Power Snatches 115/75#
6 C2B Pull-ups
9 6″ Target Burpees
6 Power Snatches 115/75#
9 C2B Pull-ups
12 6″ Target Burpees
9 Power Snatches 115/75#
12 C2B Pull-ups
15 6″ Target Burpees
12 Power Snatches 115/75#
15 C2B Pull-ups
18 6″ Target Burpees
15 Power Snatches 115/75#
18 C2B Pull-ups
21 6″ Target Burpees

131226

Posted December 25, 2013 by rudy.coach & filed under Outlaw Barbell.

A) EMOM for 5 minutes:

2 Hang Squat Cleans @ 70%

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

B) 30 minutes to establish a 1RM HBBS.

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

Decided to find a 1rm deadlift today

WOD 131224:

BBG

1) 10 min. to establish a max 2-Pos Clean (hi-hang, low-hang 2″ from floor) + Jerk (both Cleans UB, then one Jerk).
2) EMOM for 5 minutes – 1 2-Pos Clean (hi-hang, low-hang 2″ from floor) + Jerk @ 85% of max from #1.

Strength/Skill

1a) 3X5 Strict + ME UB Kipping Deficit HSPU 6/4″ – rest 90 sec.

Note: If you cannot do strict reps from a deficit, then do not use a deficit for any reps. Strict reps may be broken, but ME UB Kipping sets must start immediately after the final strict rep, without coming off the wall.

1b) 3X5 Max Height Box Jumps – rest 90 sec.

Note: Step down ALL REPS. These should be high enough to be challenging for five reps, but not so high that rest is needed between reps.

Conditioning

12 minute AMRAP of:

100 Double-Unders
20 TTB
20 Power Clean & Push Jerks 105/75#
75 Double-Unders
20 TTB
15 Power Clean & Push Jerks 155/105#
50 Double-Unders
20 TTB
10 Power Clean & Push Jerks 205/140#

Note: When all three rounds are completed, continue to repeat the final round for the duration of the AMRAP.

WOD 131223:

BBG

1) 10 min. to establish a max 2-Pos Snatch (hi-hang, low-hang 2″ from floor).
2) Every 45 sec. for 3 minutes – 1 2-Pos Snatch (hi-hang, low-hang 2″ from floor) @ 85% of max from #1.

Strength/Skill

1a) 3XME UB C2B Pull-ups – rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – heaviest possible with continuous stride (no stopping to gather feet), rest 60 sec.

Conditioning

5 rounds for total time of:

15 6″ Target Burpees (absolutely as fast as possible)
20 UB Wall Balls 20/14

Rest 1:00 after each round.

WOD 131220:

BBG

5X1 Snatches working to a max single for the day (no more than two misses) – rest as needed

Strength

1a) 4X2+2 Snatch Grip Push Press + OHS @ 90% of max Snatch from above – rest 60 sec.
1b) 4X10 Reverse Hypers – heavy, rest 60 sec.

Conditioning

For time:

Run 800m
15 Ring Dips
15 KBS 32/24kg
Run 400m
20 Ring Dips
20 KBS 32/24kg
Run 200m
25 Ring Dips
25 KBS 32/24kg

WOD 131216:

BBG

Snatch: 1X2@75, 1X1@80%, 1X1@90%, 3X1@95%, 1X2@80%, 1X1@85%, 1X1@90% – rest 60 sec. up to 90%, then rest 2:00 through 95%, then 60 sec. for remainder

Strength

1a) 4X2/4 FS/BS @ 80% of 1rm FS – rest 60 sec.
1b) 4X5 UB Weighted Strict C2B Pull-ups – heaviest possible, rest 60 sec.

Conditioning

“Framanda”

For time:

21 Thrusters 95/65#
9 Muscle-Ups
15 Thrusters 95/65#
7 Muscle-Ups
9 Thrusters 95/65#
5 Muscle-Ups

WOD 131214:

BBG

2X1 Clean & Jerk @ 95% – rest as needed

Strength

1a) 3X3 Front Squats @ 75% – rest 60 sec.
1b) 3X5 Jerk Balances @ 40%-50% of 1rm Jerk – rest 60 sec.

Conditioning

“2012 Regionals Event 2″

For time:

Row 2,000M
50 Pistols (alternating)
30 Hang Cleans (power or squat) 225/135#

WOD 131213:

BBG

3X1 Snatches @ 95% – rest as needed

Strength

1a) 4X3+3 Snatch Grip Push Press + OHS @ 85% of 1rm Snatch – rest 60 sec.
1b) 4X10 Weighted GHD Hip Extension – heavy, rest 60 sec.

Conditioning

5 rounds for total working time of:

10 OHS 135/95#
500′ Shuttle Run (50′ course, 5 down and back trips)
10 C2B Pull-ups

Rest 1:00 after each round.

WOD 131210:

BBG

4X1 Clean & Jerk @ 90% – rest 1:30-2:00

Strength

1a) 4X3 Clean First Pulls (with 3 count pause at knee) @ 110-120% of 1RM Clean – rest 90 sec.
1b) 4X3 Behind Neck Push Press – heaviest possible, rest 90 sec.

Conditioning

12 minute AMRAP of:

50 Double Unders
20 TTB
10 Power Clean & Push Jerks 135/95#

WOD 131209:

BBG

5X1 Snatch @ 90% – rest 1:30-2:00

Strength

1a) 5X2/4 FS/BS @ 100% of max FS (from beginning of the cycle) – rest 90 sec.

*If you can’t complete the work, drop the weight and get the work done.

1b) 5X10 Strict Pullups – rest 90 sec.

Conditioning

4 rounds for total time of:

25 Wall Balls 20/14#
10 Power Snatches 115/75#

Rest 1:00 between rounds.

WOD 131203:

BBG

4X1 Clean & Jerk @ 90% – rest 2:00

Strength

1a) 3X5 Strict Press – heaviest possible, rest 60 sec.
1b) 3X5 Bent Over Row – heaviest possible, rest 60 sec.

Conditioning

For time:

12 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20″
9 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20″
6 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20″

Burpee Lateral Box Jumps: Burpee beside box, jump laterally to the other side (touching on top), Burpee on the other side. Each Burpee counts one rep.

BBG

5X1 Snatch @ 90% – rest 2:00

Strength

1a) 4X2/4 FS/BS @ 95% (of 1RM Front Squat) – rest 90 sec.

1b) 4X3 Weighted Strict Pull-ups @ 40/25# + ME Strict Pull-ups – rest 90 sec.

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.

Conditioning

5X500m Row @ 90% (to calculate: take your PR 500m, in seconds, and multiple by 1.1) – Rest 1:1.5 after sets 1&2, rest 1:1 after sets 3&4.