WOD 131216:

BBG

Snatch: 1X2@75, 1X1@80%, 1X1@90%, 3X1@95%, 1X2@80%, 1X1@85%, 1X1@90% – rest 60 sec. up to 90%, then rest 2:00 through 95%, then 60 sec. for remainder

Strength

1a) 4X2/4 FS/BS @ 80% of 1rm FS – rest 60 sec.
1b) 4X5 UB Weighted Strict C2B Pull-ups – heaviest possible, rest 60 sec.

Conditioning

“Framanda”

For time:

21 Thrusters 95/65#
9 Muscle-Ups
15 Thrusters 95/65#
7 Muscle-Ups
9 Thrusters 95/65#
5 Muscle-Ups

WOD 131214:

BBG

2X1 Clean & Jerk @ 95% – rest as needed

Strength

1a) 3X3 Front Squats @ 75% – rest 60 sec.
1b) 3X5 Jerk Balances @ 40%-50% of 1rm Jerk – rest 60 sec.

Conditioning

“2012 Regionals Event 2″

For time:

Row 2,000M
50 Pistols (alternating)
30 Hang Cleans (power or squat) 225/135#

WOD 131213:

BBG

3X1 Snatches @ 95% – rest as needed

Strength

1a) 4X3+3 Snatch Grip Push Press + OHS @ 85% of 1rm Snatch – rest 60 sec.
1b) 4X10 Weighted GHD Hip Extension – heavy, rest 60 sec.

Conditioning

5 rounds for total working time of:

10 OHS 135/95#
500′ Shuttle Run (50′ course, 5 down and back trips)
10 C2B Pull-ups

Rest 1:00 after each round.

WOD 131210:

BBG

4X1 Clean & Jerk @ 90% – rest 1:30-2:00

Strength

1a) 4X3 Clean First Pulls (with 3 count pause at knee) @ 110-120% of 1RM Clean – rest 90 sec.
1b) 4X3 Behind Neck Push Press – heaviest possible, rest 90 sec.

Conditioning

12 minute AMRAP of:

50 Double Unders
20 TTB
10 Power Clean & Push Jerks 135/95#

WOD 131209:

BBG

5X1 Snatch @ 90% – rest 1:30-2:00

Strength

1a) 5X2/4 FS/BS @ 100% of max FS (from beginning of the cycle) – rest 90 sec.

*If you can’t complete the work, drop the weight and get the work done.

1b) 5X10 Strict Pullups – rest 90 sec.

Conditioning

4 rounds for total time of:

25 Wall Balls 20/14#
10 Power Snatches 115/75#

Rest 1:00 between rounds.

WOD 131203:

BBG

4X1 Clean & Jerk @ 90% – rest 2:00

Strength

1a) 3X5 Strict Press – heaviest possible, rest 60 sec.
1b) 3X5 Bent Over Row – heaviest possible, rest 60 sec.

Conditioning

For time:

12 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20″
9 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20″
6 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20″

Burpee Lateral Box Jumps: Burpee beside box, jump laterally to the other side (touching on top), Burpee on the other side. Each Burpee counts one rep.

BBG

5X1 Snatch @ 90% – rest 2:00

Strength

1a) 4X2/4 FS/BS @ 95% (of 1RM Front Squat) – rest 90 sec.

1b) 4X3 Weighted Strict Pull-ups @ 40/25# + ME Strict Pull-ups – rest 90 sec.

Weighted PU should be loaded with a DB between the legs, when 3 weighted reps are finished drop the DB – without dropping off the bar – and complete the ME set with as many UB unweighted strict pull-ups as possible.

Conditioning

5X500m Row @ 90% (to calculate: take your PR 500m, in seconds, and multiple by 1.1) – Rest 1:1.5 after sets 1&2, rest 1:1 after sets 3&4.