WOD 131111:

BBG

Low Hang Snatch (2″ from floor): 4X2 @ 85%-90% – rest 2:00

Strength

1a) 5X4/8 Front Squat/Back Squat @ 80% of 1RM Front Squat – rest 90 sec.

1b) 5XME -1 Strict Pullups (stop before failure, or when reps begin to slow significantly) – rest 90 sec.

Conditioning

4 rounds for reps of:

1:00 ME Wall Balls 20/14#
0:30 Rest
1:00 ME KBS 32/24kg
0:30 Rest
1:00 Burpee Over-the-Box Jumps 24/20″
0:30 Rest

WOD 131105:

BBG

Hang Clean + Jerk: 2+2X2@60%, 2+2X2@70%, 2+2X2@75%, 1+2X3@80%, 1+1X2@85-90@

Note: Perform ALL cleans first then follow with ALL jerks based on the reps prescribed.  Ex: 2+2 = 2 cleans, after the second clean complete 2 jerks.

Strength

1a) 4X5 Push Press – heaviest possible, rest 60 sec.
1b) 4X5 Pendlay Row – heaviest possible, rest 60 sec.

Conditioning

4X800m Run* – Rest 1:1

*Wear a 20# weight vest for rounds 1 and 2. Rounds 3 and 4 without.

WOD 131104:

BBG

Hang Snatch: 1X3@60%, 1X3@70%, 3X3@75-80%, 3X2@85-90% – rest 60-90 seconds between all sets.

Strength

1a) 5X4/8 Front Squat/Back Squat @ 75% of 1RM FS – rest 60 sec.

1b) 4X8 Weighted Ring Rows (feet even with rings) – heaviest possible, rest 60 sec.

Conditioning

4 rounds for calories and reps of:

60 sec ME AD for Cals (sub Row if no AD)
ME UB C2B Pull-ups

Rest 1:1

WOD 131102:

BBG

5X1 Clean Deadlift + 1 Low-Hang Clean (2″ from floor) + 1 Hang Clean + 1 Jerk @ 80% – rest 60-90 sec.

Strength

1a) 3X5 Tempo Front Squats (3 counts down, 3 count pause in bottom, 3 counts up, no pause at the top) @ 70% – rest 60 sec.
1b) 3X5 Push Press – heaviest possible, rest 60 sec.

Conditioning

“Jackie”

Row 1K
50 Thrusters 45#
30 Pull-ups

For time.

WOD 131101:

BBG

5X1 Snatch Deadlift + 1 Low-Hang Snatch (2″ from floor) + 1 Hang Snatch @ 85% – rest 60-90 sec.

Strength

1a) 3X10 GHD Weighted Hip Ext – heaviest possible, rest 60 sec.
1b) 3X4 Drop Snatch (no dip-drive, no foot movement, feet in landing pos) @ 50%-60% – rest 60 sec.
1c) 3X3 (ea. arm) BB TGU – rest 60 sec.

Conditioning

*70 KB Snatches for time @ 32/24kg (apportion reps equally between arms, use any rep scheme)

EMOM beginning at 0:00 – 5, 4, 3, 2, 1 Muscle-Ups (these are decreasing reps at each minute interval, after finish the final rep – at 4:00 – there are no more required MU).

WOD 131029:

BBG

1) 5X1 3 Position Clean (Floor, Hang, Hip) @ 80% – rest as needed
2a) 4X3 Push Press + 1 Push Jerk + 1 Split Jerk – heaviest possible, rest 60 sec.
2b) 4X4 Tempo Pendlay Rows (2 count pause at the top) – heaviest possible, rest 60 sec.

Conditioning

For time:

Run 800m
Rest 3:00
Row 1000m
Rest 3:00
Run 800m
Rest 2:00
Row 500m
Rest 2:00
Run 400m

Notes: The first 800m Run/1000m Row should be treated as a PR attempt. Do not pace these to have “something left in the tank” for the subsequent efforts.

WOD 131028:

BBG

5X1 3 Position Snatch (Floor, Hang, Hip) @ 85% – rest as needed

Strength

1a) 4X7/13 Front Squat/Back Squat @ 70% of 1RM FS – rest 90 sec.
1b) 4X5 Weighted Pull-ups – heaviest possible, rest 90 sec.

Conditioning

3 rounds for distance and reps of:

1:00 ME (distance) Handstand Walk

4:00 AMRAP of:
10 Deficit HSPU 6/4″
20 Single Arm KB Power Cleans 32/24kg (10R/10L – each rep begins on the floor)
30 Double-Unders

1:00 rest