WOD 130809:

BBG

1. Snatch Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.
2. Clean & Jerk Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.

Strength

1) HBBS: 1X8@65%, 70%, 75%, 80% – this is 4 sets total @ increasing percentages, rest as needed.

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – 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 Strict C2B Pullups – rest 60 sec.
3b) 3X15 Strict GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

WOD 130808:

Rest day.

WOD 130807:

1) 12 minutes to establish a 3 Position Power Snatch (floor, 2″ off floor, top of knee).

2) 12 minutes to establish a 3 Position Power Clean (floor, 2″ off floor, top of knee).

3) 12 minutes to work to a near maximal Jerk Triple (set of 3 – from blocks or rack).

4a) 4X3 Clean Pull @ 110-115% of 1RM Clean – rest 60 seconds.
4b) 4X5 Snatch Grip Push Press + 1 Pause OHS – pause 5 counts at bottom of OHS, heaviest possible, rest 60 sec.
*Complete 5 SN Grip Push Press, then 1 Pause OHS at the end of each set.

Conditioning

30 Pullups
30 Target Burpees
20 Pullups
20 Target Burpees
10 Pullups
10 Target Burpees

For time.

*Note: Target Burpees should be performed by touching a target 10″ above your highest reach.

WOD 130806:

BBG

1) 15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.

2) 3×2 @ 95% of Max from above – rest 90 plus seconds.

Strength

1) HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.

2) Front squat: 1X5 @ 70%, 75%, 80%, 85% – rest 2 minutes (or more if necessary).

Conditioning

7 rounds of:

30 sec. ME Airdyne for Calories (sub Row if necessary)
30 sec. Rest
30 sec. ME Rope Climbs 15′
30 sec. Rest
30 sec. ME Deficit HSPU 6/4″
30 sec. Rest

WOD 130805:

BBG

1) 15 minutes to find a 3RM Hang Snatch (top of knee) – these should be UB, do not drop the BB between reps.
2) 3×3 @ 95% of Max from above – rest 90 plus seconds.
3a) 4X3 Snatch High Pulls @ 110% of Max Snatch – rest 60 sec.
3b) 4X 45 sec. Bench Row Holds (use KB or DB in each hand, hold at finish of concentric contraction with chest on bench) – heaviest possible, rest 60 sec.

Conditioning

5 rounds for total time (of runs) and reps:

Run 400m (all out)
ME UB Muscle-Ups

Rest 2:00 between rounds.

*Notes: There should be zero rest at the finish of each run. Each run effort should be all out, and at the finish of each run there should be no wait or rest before beginning each ME set of Muscle-Ups. Chalk your hands BEFORE you begin the 400m run.

WOD 130803:

BBG

1) 15 minutes to establish a 1RM Snatch

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

Strength

15 minutes to establish a 3RM Front Squat

Conditioning

“2007″

Row 1k

-then-

5 rounds of:

25 Pull-ups
7 Push Jerks 135/85#

For time.

*12:00 time cap. This is a STRICT cap. The volume of pull-ups in this piece could be injurious for anyone needing more than 12:00. Do NOT go over this cap (yes, I know the cap at the Games was 15:00 – I don’t care).

WOD 130802:

BBG

1. Snatch from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.
2. Clean & Jerk from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.

Strength

1) HBBS: 1X10@60%, 1X10@65%, 1X8@70%, 1X8@75%

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X8 Close Grip Bench Press (hands 12″ apart) – heavier than last week, 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 Strict Weighted Pullups @ 50% of last week’s heaviest weight – rest 60 sec.
3b) 3X8 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO