WOD 130203

Strength
1) 15 Min for 1 RM Snatch
Build Up
270

2) 15 Min for 1 RM Snatch
Build Up
345

3) Every 30 Sec for 5 Min 1 Power Snatch
205

4) Every 30 Sec for 5 Min 1 Power Clean and Push Jerk
255

WOD 130202

Strength
1) Snatch
1X5 165
1X3 205
1X2 225

245
255
275F
275F

2) Every 30 Sec for 5 Min 1 Snatch
225

WOD 130201

Strength
1) 5x5 UB Hi-Hang Snatch
165-165-185-185-185

2) Snatch Pulls
225-225-225-225

Strength
HBBS: 3X10
365-380-400

Conditioning
5 rounds for total working time of:
4 Power Cleans 225/150# = 255#
8 difficult Deficit HSPU
Row 24 Calories
Rest 1:1

22:18 Total Work Time

WOD 130131

Strength
1) Deadlift: 3X10
315-365-405
430x4

2a) Tempo Bench Press: 5X5 (fast up, 5 second count on the descent)
225-230-235-245-245

2b) Strict Tempo Supinated Weighted Pull-ups: 5X5 (fast up, 5 second count on the descent)
 15-20-25-35-45

Conditioning
For time:
30 Handstand push-ups (regionals standard)
40 Pull-ups
50 KBS 24/16kg
60 Sit-ups (Ab-Mat, anchored)
70 Burpees

12:00

WOD 130130

Strength
1) 20 Rep Breathing Squat
315

2a) Bench Press: 3x10
225

2b) Strict Pull-ups: 3X10
Body Weight

 Auxiliary
1) 3x10 Upright Row
65

2) 3x10 Push Press
95

3) 3X10
Toes to Bar

WOD 130129

BB Gymnastics
1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75%
225-225-225-225-225-255-255-255F-255F-255-205-205-205-205-205-205-205

2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75%
285-285-285-285-285-315-315-315-325-325

335-345

355 Clean

360 F

265-265-265-265

Freeze Fest

WOD 1
3 Rounds Each Team Member


6 Deadlift 315
9 HSPU
12 Wall Balls

WOD 2
Sandbag Relay


30 M Sprint and 80# Carry
30 M Sprint and 100# Carry
30 M Sprint and 150# Carry




WOD 3
Olympic Total
245# Snatch and 345# Clean

WOD 4
Partner Fran 115#