WOD 131025:

BBG

5X1 Snatch from blocks (bottom of knee) @ 80%-85% – rest 60-90 sec.

Strength
1A) 3X3 Heaving Snatch Balance (Dip, drive, and drop) @ 70-85% of 1RM Snatch – rest 60 sec.
1B) 3X5 Strict Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

Conditioning

“Amanda”

9-7-5 of:

Muscle-Ups
Snatches (full) 135/95#

For time.

WOD 131023:

BBG

1) 3X3 Snatch from Power Position off Blocks @ 75%-85% (depending on ability) – rest 60-90 sec.
2) 3X3 Power Cleans + 1 Push Jerk from Power Position off Blocks @ 70%-80% (depending on ability) – rest 60-90 sec.

Strength

1a) Front Squat/Back Squat: 4X7/13 @ 94% (of load used on131021) – rest 90 sec.
1b) 4X5 Weighted Ring Dips + ME Ring Dips – heaviest possible, rest 90 sec.

Note: The set of 5 Weighted RD should be loaded with a DB between the legs/feet – these should be very heavy. After locking out the 5th rep, drop the DB and immediately begin a ME unweighted set.

Conditioning

5X400m Run

Rest 2:00 after set 1 & 2 – Rest 1:00 after set 3 & 4.

WOD 131022:

BBG

1) 5X2 Clean and Jerk from Blocks (above the knee) @ 85% – rest 1:30-2:00

Strength

1a) 3X5 Good Mornings – heaviest possible, rest 60 sec.
1b) 3X5 Push Press – heaviest possible (but keep the same weight for all 3 sets), rest 60 sec.
1c) 3X8 Bent Over Row – heaviest possible, rest 60 sec.

Conditioning

7 rounds for total working time and calories of:

4/3 Muscle-Ups (4 for the men, 3 for the ladies)
12 6″ Target Burpees
30 Sec. ME Airdyne for Calories

Rest 1:1

Note: There should be no rest before beginning the ME Airdyne. This IS a part of each round time.

WOD 131021:

BBG

1) 5X3 Snatch from blocks (above the knee) @ 85% – rest 60-90 sec.
2) 4X4 Snatch Pull to Hips – heaviest possible, rest 60 sec.

Strength

Front Squat/Back Squat: 4X7/13 @ 65% (of max FS) – rest 2:00

Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

Conditioning

3 rounds for time of:

*This entire piece should be completed with a 20/10# weight vest.

Run 400m
20 Pull-ups
20 OHS 95/65#

Wod131019

King Kong

3 rounds:

1 deadlift @455/310LBS,

2 muscle-ups,

3 squat-cleans @250/170LBS,

4 handstand push-ups

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.