WOD 131016:

BBG

1) 15 minutes to find 1 RM Push Jerk from Blocks/Rack.
2) 3X3 Push Jerks @ 85% of 1RM from #1 – rest 60-90 sec.
3) 4X3 Jerk Drives @ 110% of max SPLIT Jerk – rest 60-90 sec.DEMO VIDEO

Conditioning

4 rounds for time of:

7 Power Snatches 155/105#
14 Lateral Box Jumps (touch on top) 20″
21 Wall Balls 20/14#

WOD 131015:

BBG

1) 15 minutes to establish a 1RM Hang Clean & Jerk.

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

Strength

A) Front Squat: 1X3@60%, 1X3@70%, 3X3@80% – rest 60 sec.
B) 5X5 Bent Over Row – heaviest possible, rest 60 sec.

Conditioning

3 rounds for calories and reps of:

2:00 ME Airdyne (sub row if necessary, but PLEASE get an AD)
1:00 ME C2B Pull-ups
1:00 UB Handstand Hold

Note: The HS hold is meant to be performed completely UB. Perform a 10 Burpee penalty (AFTER the entire piece is completed) for every time the HS hold is broken within each 1:00 interval.

WOD 131014:

BBG

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

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

3a) 4X2 Snatch 1st Pulls @ 125% + (of max Snatch) – rest 60 sec.
3b) 4X5 SN Grip Behind the Neck Push Press – heaviest possible, rest 60 sec.

Conditioning

4 rounds for total working time of:

Row 500m
15 Target Burpees 6″
40 Double-Unders

Rest 1:1

NORTHSTATE'S FITTEST 2013

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EVENT 1

18min Time Cap

40 Dumbbell GTO 45/30#
40 Burpee Box Jumps 24/20″
30 Dumbbell GTO 45/30#
30 Burpee Box Jumps 24/20″
20 Dumbbell GTO 45/30#
20 Burpee Box Jumps 24/20″
10 Dumbbell GTO 45/30#
10 Burpee Box Jumps 24/20″

EVENT 2

2 Minute AMRAP
Chest-2-Bar Pull-up (1 Point) Or Bar Muscle-Up (3.5 Points)

3 Minute AMRAP
Max Clean

EVENT 3

Floater WOD 

1 Minute AMRAP
Barbell Thruster 155/105#

*Floater WOD can be completed at any point from 9:00am up until 2:00pm.

EVENT 4

10 Minute Time Cap

100 Double Unders
20 Back Squats 185/125#
40 Toes To Bar
20 Deadlifts 295/195#
100 Double Unders

WOD 131011:

BBG

1. Take 12 minutes to work to 3 heavy sets of: 2 Snatches from Blocks @ top of knee + 1 rep from the floor.
2. Take 12 minutes to work to 3 heavy sets of: 2 Clean & Jerk from Blocks @ top of knee + 1 rep from the floor + 1 Jerk (after Clean from floor).

Strength

1) HBBS: 1X5@60%, 1X5@70%, 2X5@75% – rest exactly 2:00.

2a) Front Squat: 1X5@60%, 1X5@70%, 1X5@75% – rest 60 sec.
2b) 3X5 Bench Press @ 75% of Max from 131004 – rest 60 sec.

Notes: There are three sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3X5 Strict Weighted Pullups – heaviest possible (every set), rest 60 sec.
3b) 3X12 GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

WOD 131010:

Rest day.

WOD 131009:

BBG

1) 10 minutes to establish a Max UB 3-Position Power Snatch (floor, 2″ from floor, top of knee – this should be performed as an unbroken complex).

2) 10 minutes to establish a Max UB 3-Position Power Clean (floor, 2″ from floor, top of knee – this should be performed as an unbroken complex).

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

4a) 4X3 Clean Pulls from blocks (bottom of the knee) @ 110% of max Clean – rest 60 sec.
4b) 4X5 Behind Neck SN Grip Push Press – heaviest possible, rest 60 sec.

Conditioning

“Granite Games 6.1″

For time:

Row 500m

-then-

21-15-9 of:

Wall Balls 20/14#
C2B Pull-ups