WOD 130911:

BBG

Compare 1-3 to 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 Tempo Clean Pull (fast up – 3 second descent to floor) @ 90%- 100% of Max Clean – rest 60 sec.
4b) 4X6 BN Snatch Grip Strict Press (Klokov Press) – heaviest possible, rest 60 sec.

Conditioning

For time:

100 Double-Unders
50 HSPU (regionals standard)
100 Row for Calories
50 Ring Dips
100 Double-Unders

WOD 130910:

BBG

Compare #1 to 130806.

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: 1X5@65%, 1X5@70, 1X5@75%, 1X5@80% – rest 2 minutes.

2) Front squat: 1X5 @ 60%, 3X5@65% – rest 2 minutes.

Conditioning

4 rounds for total working time of:

Run 400m
20 Burpee Box Jumps 20″

Rest 1:1

WOD 130909:

BBG

Compare 1 to 130805.

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 @ 100% of Max from above – you may drop the bar in between reps, rest 90 plus seconds.

3a) 4X5 Snatch High Pull from the Power Position (Hips) @ 80%-85% of Max Snatch – rest 60 sec.
3b) 4X4 Tempo Pendlay Row (5 second descent to floor) – rest 60 sec.

Conditioning

*This is one continuous piece, with no breaks between parts.

1:00 ME Muscle-Ups

3:00 AMRAP of:
9 Shoulder to OH 135/95#
12 TTB

1:00 ME Muscle-Ups

3:00 AMRAP of:
9 Shoulder to OH 135/95#
12 TTB

1:00 ME Muscle-Ups

6:00 to establish a 3RM Split Jerk

WOD 130907:

BBG

1) 15 minutes to establish a 1RM Snatch

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

Conditioning

“Nancy”

5 Rounds:

400m Run
15 Overhead Squats 95/65#

For time.

WOD 130906:

BBG

12 minutes to establish a 3rm Push Press.

Max deadlift

Conditioning

5x500m Row

Wod 130903

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Conditioning

5 rounds for total time of:

50 Double-Unders
15 Target Burpees (6″ above highest reach)
5 Power Cleans 185/120#

Rest 1:1

Wod 130902

"Hotshots 19"

Six rounds for time of:

30 Squats

135 pound Power clean, 19 reps

7 Strict Pull-ups

Run 400 meters