140113

20 min emom

2- deadlift
2-power clean
2-push jerk
All at 185#

10 emom

1 strict muscle up with 2 dips

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WOD 140103:
BBG
1) 8:00 to work to a 2rm Power Clean & Push Jerk (1 CL & 1 PJ for 2 reps, touch & go reps – stay within the allotted time)
2) 3XME T&G Power Cleans & Push Jerks @ 80% of max from #1 – rest as needed
Strength/Skill
1a) Back Squat: 1X8@70%, 1X8@75%, 1X5@80%, 1X5@85% ­ quick up and down with no pause every set, rest 90 sec.
1b) 4X10 UB Max Deficit HSPU (largest deficit to complete 10 UB reps) – rest 90 sec.
Conditioning
For time (rest is mandatory and should be exact):
30 UB Wall Balls 20/14#
Rest 2:1
20 UB Wall Balls 20/14#
Rest 2:1
50 6″ Target Burpees
No rest
20 UB Wall Balls 20/14#
Rest 2:1
30 UB Wall Balls 20/14#
No comments:
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
No comments:
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
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131226

Posted  by  & filed under .
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.
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Decided to find a 1rm deadlift today


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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.
No comments:
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.
No comments:
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
No comments:
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
No comments:
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#
No comments:
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.
No comments:
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#
No comments:
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.
No comments:

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.
No comments:
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.
No comments:
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#
No comments:
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
No comments:
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
No comments:

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.
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