WOD 131120:

BBG

1) Snatch High Pull + Snatch: 4X2+2@70% – rest 60 sec.
2) Clean Pull + Clean + Jerk: 3X2+2+1@70% – rest 60 sec.

Strength

1a) 6X3/6 FS/BS @ 94% of 111318 – rest 60 sec.

Alternate 1B’s between every set of 1A’s:

1b-1) 3X3 Tempo Clean First Pull (3 counts up, 3 count pause at knee, 3 counts back to floor, no pause at the floor) – heavy but perfect, rest 60 sec.
1b-2) 3X15 Reverse Hypers – medium/heavy, rest 60 sec.

Conditioning

15 minute AMRAP of:

50′ Prowler Push High Handles 90/50# (males: 1 45# plate on either side/females: 1 25# plate on either side)
50′ Prowler Push Low Handles 90/50# (males: 1 45# plate on either side/females: 1 25# plate on either side)
10 6″ Target Burpees

131119


20 min to find 1rm overhead squat

5 rounds

11 overhead squats 60% of 1rm
19 kb swings 53/35
24 box jumps

WOD 131119:

BBG

3X2 Hang Clean + Jerk (below the knee) @ 70% – rest 60 sec.

Strength

1a) 4X5 Push Press – absolute heaviest possible (work to 5RM), rest 60 sec.
1b) 4X5 Bent Over Row – heaviest possible, rest 90 sec.

Conditioning

For time:

Row 1k
50 Double-Unders
Row 750m
75 Double-Unders
Row 500m
100 Double-Unders

WOD 131118:

BBG

4X2 Hang Snatch (below the knee) @ 70% – rest 60 sec.

Strength

1a) 6X3/6 FS/BS @ 85% (of 1RM Front Squat) – rest 60 sec.

Alternate #1B’s between every set of #1A’s:

1b) 3X5 Strict Tempo Weighted Pull-ups (3 counts up, 3 count pause, 3 counts down, no pause at bottom) – heaviest possible, rest 60 sec.
1b) 3X5 Strict Tempo Weighted Ring Dips (3 counts up, 3 count pause, 3 counts down, no pause at bottom) – heaviest possible, rest 60 sec.

Conditioning

Refer to 130301

For time:

Run 800m
30 Muscle-Ups
Run 800m

WOD 131115:

BBG

2-Position Snatch (Floor + Hang) @ 85-90% 5X1+1 – rest 60-90 sec.

Strength

1a) 4X5 Weighted Strict GHD Raise – heaviest possible, rest 60 sec.
1b) 4X1+3 Heaving Snatch Balance + OHS @ 80-85% – rest 60 sec.
1c) 4X3 Front Squats @ 70% – rest 60 sec.

Conditioning

“Dirty Diane”

15-12-9 of:

Power Cleans 185/120#
Deficit HSPU 6/4″

For time.

WOD 131113:

BBG

1) Snatch Pull + Snatch: 2X2+2@85%, 2X1+1@90% – rest 90 sec.
2) Clean Pull + Clean + Push Jerk: 3X1+1+1@80-85% – rest 90 sec.

Strength

1a) 5X3 Clean Grip RDL @ 100% of Clean 1RM – rest 60 sec.
1b) 5X4/8 FS/BS @ 94% of 131111 – rest 60 sec.

Conditioning

15 minute AMRAP of:

Row 500m
25 Jumping Squats 45#
15 Pullups

WOD 131112:

BBG

Low Hang Clean (2″ from floor) + Jerk: (2+2 denotes 2 UB Cleans, then 2 Jerks) 2+2@60%, 2+2@70%, 2+2@75%, 2+2@80%, 3X2+1@85%-90% – rest 60-90%

Strength

1a) 4X5+3 Good Morning into Clean Grip Push Press + Clean Grip OHS – (complete 5 GM into CGPP, then 3 CGOHS) heaviest possible, rest 60 sec.

1b) 4X4 Tempo KB Incline Batwing Row (5 counts up, 2 count pause, 5 counts back down) – heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning

5 rounds of:

2:00 to complete…

400M Run
ME MU in the remainder of the 2:00

Rest 1:00,