WOD 131008:

BBG

1) 15 minutes to establish a 2RM Hang Clean & Jerk (the weight may be dropped after the Jerk).

2) Hang Clean & Jerk Double: 1X1@90%, 1X@95%, 1X1@100% of 2RM from #1 – rest as needed.

Strength

Front Squat: 1X5@60, 1X5@70%, 1X5@75% – rest 2:00.

Conditioning

5 rounds for Calories and Total Working Time of:

30 seconds ME Airdyne for Cals (sub Row if necessary)
Run 400m (all out)

Rest after rounds: 1) 2:00 – 2) 1:30 – 3) 1:00 – 4) :30

WOD 131007:

BBG

1) 15 minutes to establish a 3RM UB Hang Snatch (top of knee).

2) Hang Snatch: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1 – rest as needed.

3a) 4X3 Snatch High Pulls from Blocks @ 110% (of max Snatch) – rest 60 sec.
3b) 4X45 sec. Bench Row Holds (use DB or KB in each hand) – heaviest possible, rest 60 sec.

Conditioning

Time to beat: Elisabeth Akinwale – 7:03.

For time:

45 TTB

-then-

3 rounds of:

15 Deadlifts 235/155#
15 Back Squats 235/155#

*Notes: Use one bar for this workout, and racks may NOT be used. The bar must be must be taken from the ground and placed in the back rack to perform Back Squats. If your 1RM Clean & Jerk is less than 250/165#, scale to 205/140# (or as needed).

WOD 131005:

BBG

1) 15 minutes to establish a 1RM Snatch

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

Conditioning

3 rounds for time of:

5 Rope Climbs 15′
9 Front Squats @ 70%
30 Target Burpees 6″

WOD 131004:

BBG

1. 12 minutes to find a heavy (for the day) Triple Snatch from Blocks @ top of knee.
2. 12 minutes to find a heavy (for the day) Double Clean & Jerk from Blocks @ top of knee.

Strength

1) HBBS: 1X5@60%, 1X5@65%, 2X5@70% – rest exactly 2:00.

2a) Front Squat: 1X5@60%, 1X5@70%, 1X5@75%, 1X5@80% – rest 60 sec.
2b) 4X2 Bench Press – 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 Tempo Strict Pullups (3 counts up, 3 count pause with chin over, 3 counts down – DO NOT deviate from this tempo) – rest 60 sec.
3b) 3X8 Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

WOD 131003:

Rest day.

WOD 131002:

BBG

1) 10 minutes to establish 3RM UB Hang Power Snatch (these should be touch and go reps).

2) 10 minutes to establish 3RM UB Hang Power Clean (these should be touch and go reps).

3) 10 minutes to work to a near maximal Push Press + Push Jerk + Split Jerk from blocks/rack (each rep may be dropped).

4a) 4X4 Deficit Clean Pulls (feet on 45lb bumper plates) – heaviest possible, rest 60 sec.
4b) 4X4 Heaving Snatch Balance (make sure to transition feet from pulling to catching position each rep) – heaviest possible, rest 60 sec.

Conditioning

5 rounds for distance, reps and calories of:

:30 ME Airdyne for Calories (sub row if you don’t have an AD)
:30 Rest
:30 Double KB Hang Clean & Jerk 24/16kg (KBs do not need to return to the floor every rep, start from the same “hang” that you would on a swing)
:30 Rest
:30 ME (trips) 10m Shuttle Run
:30 Rest

WOD 131001:

BBG

3X1 Clean + Hang Clean + 3 Front Squats + Jerk @ 75% – rest as needed.

Strength

Back Squat: 1X5@60, 1X3@70%, 1X2@80%, 1X2@90%, 1X1@95%, 1X1@103% – rest as needed.

Conditioning

12 minute AMRAP of:

20 (steps) Single Arm KB Overhead Walking Lunges (right) 24/16kg
20 TTB
20 (steps) Single Arm KB Overhead Walking Lunges (left) 24/16kg
20 Push Press 95/65#