Short, sweet, and to the point.
BB Gymnastics
255 Snatch
340 Clean and Jerk
Strength
470 LBBS
300 Push Press
475 Dead Lift
Skill
50 Foot Hand Stand Walk
10 UB Bar Muscle Ups
12 UB Strict Paralette HSPU
85 UB Double Unders
20120731
WOD 120730
BB Gymnastics
1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85%
205-215F-215-230F-220F-220-220-215-215
2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80%
245-245-245-260-275F-295-275-275-275-260-260
Accessories
1a) 3X3 Heaving Snatch Balance
205-205-215
1b) 3X5 Pendlay Rows
185-185-185
Conditioning
1 Minute ME Bar Muscle-Ups
3 rounds for time of:
120m Shuttle Run (10-20-30m sections)
5 KB Snatches Left Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 GHD Situps
1 Minute ME Bar Muscle-Ups
5-1 Muscle Up and 7:35 Triplet
1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85%
205-215F-215-230F-220F-220-220-215-215
2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80%
245-245-245-260-275F-295-275-275-275-260-260
Accessories
1a) 3X3 Heaving Snatch Balance
205-205-215
1b) 3X5 Pendlay Rows
185-185-185
Conditioning
1 Minute ME Bar Muscle-Ups
3 rounds for time of:
120m Shuttle Run (10-20-30m sections)
5 KB Snatches Left Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 GHD Situps
1 Minute ME Bar Muscle-Ups
5-1 Muscle Up and 7:35 Triplet
20120727
WOD 120727
Strength
1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 30% Band Tension
245 Bar and 125 Band
1b) 5X5 Incline Bench Press
185-195-195-205-205
Conditioning
7 minute AMRAP of:
12 Pullups
12 Pistols
12 HR Pushups
5 Rounds 5 Pushups
Midline
1a) 3X10 “Strict” Weighted GH Raise
15#
1b) 3X20 UB GHD Situps
1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 30% Band Tension
245 Bar and 125 Band
1b) 5X5 Incline Bench Press
185-195-195-205-205
Conditioning
7 minute AMRAP of:
12 Pullups
12 Pistols
12 HR Pushups
5 Rounds 5 Pushups
Midline
1a) 3X10 “Strict” Weighted GH Raise
15#
1b) 3X20 UB GHD Situps
20120726
WOD 120725
BB Gymnastics
1) 7X1 Power Snatch
185-185-190-195-195-200-210
2) 7X1 Power Clean + Push Jerk
250-250-255-260-260-275-275
Strength
1a) 3X10 BB Weighted Step-Up 20″
135-145-155
1b) 3X15 Reverse Hypers
25
1c) 3X8 DB Strict Press
70s
2) Bench Press 5x3x5 Low-Medium-Heavy
225-245-265
225-245-265
225-245-265
225-245-265
225-245-265
Conditioning
Swim: 7X50m – Rest 1:1
Signed up for 12 weeks of swim lessons.
1) 7X1 Power Snatch
185-185-190-195-195-200-210
2) 7X1 Power Clean + Push Jerk
250-250-255-260-260-275-275
Strength
1a) 3X10 BB Weighted Step-Up 20″
135-145-155
1b) 3X15 Reverse Hypers
25
1c) 3X8 DB Strict Press
70s
2) Bench Press 5x3x5 Low-Medium-Heavy
225-245-265
225-245-265
225-245-265
225-245-265
225-245-265
Conditioning
Swim: 7X50m – Rest 1:1
Signed up for 12 weeks of swim lessons.
20120725
701 Strength 120725
Strength
1) 3X5 High Bar Back Squat
365
Conditioning
8 Minute AMRAP:
15 Squat Jumps
12 Clapping Pushups
9 Pullups
6 Rounds 8 Jumps
Don't Go "Chick"
1) 3X5 High Bar Back Squat
365
Conditioning
8 Minute AMRAP:
15 Squat Jumps
12 Clapping Pushups
9 Pullups
6 Rounds 8 Jumps
Don't Go "Chick"
20120724
WOD 120724
BB Gymnastics
1) 5X2 Snatch off High Boxes
135-145-155-165-175
2) 5X2 Cleans + 1 Split Jerk off High Boxes
225-245-255-265-275
Strength
1) Back Squat: EMOM for 7 minutes – 2 reps @ 90% of 425
385
2) 5X3 Front Squats (1st Rep Pause)
300
Conditioning
For time:
Row 500m
-rest 1 minute-
30 KB Snatches 32/24kg
-rest 1 minute-
Row 1000m
-rest 1 minute-
50 KB Snatches 32/24kg
15:32
For time:
185# Clean & Jerk, 10 reps
Sprint 100 Yards
15 foot Rope Climb, 7 ascents
Sprint 100 Yards
185# Clean & Jerk, 1 rep
3:40
1) 5X2 Snatch off High Boxes
135-145-155-165-175
2) 5X2 Cleans + 1 Split Jerk off High Boxes
225-245-255-265-275
Strength
1) Back Squat: EMOM for 7 minutes – 2 reps @ 90% of 425
385
2) 5X3 Front Squats (1st Rep Pause)
300
Conditioning
For time:
Row 500m
-rest 1 minute-
30 KB Snatches 32/24kg
-rest 1 minute-
Row 1000m
-rest 1 minute-
50 KB Snatches 32/24kg
15:32
For time:
185# Clean & Jerk, 10 reps
Sprint 100 Yards
15 foot Rope Climb, 7 ascents
Sprint 100 Yards
185# Clean & Jerk, 1 rep
3:40
20120723
WOD 120723
BB Gymnastics
1) Snatch: 3X1@75%, 1X1@80%, 1X1@85%, 3X1@90%, 2X1@85%, 2X1@80%
185-185-185-195-210-220-220-220-210-210-195-195
2) Clean & Jerk: 3X1@70%, 1X1@75%, 1X1@ 80%, 3X1@85%, 2X1@80%, 2X1@75%
230-230-230-245-260-280-280-280-260-260-245-245
Accessories
1a) 3X5 Behind the Neck Push Press
205-215-225
1b) 3X5 Pendlay Rows
185-185-185
Conditioning/Skill
Take 20 minutes to perform the following:
5 rounds NOT for time of:
ME Strict Pullups
10-11-9-10-8
Max Distance HS Walk or ME Shoulder Touches
14'-24'-15'-30'-18'
ME UB Double-Unders
65-29-34-47-54
1) Snatch: 3X1@75%, 1X1@80%, 1X1@85%, 3X1@90%, 2X1@85%, 2X1@80%
185-185-185-195-210-220-220-220-210-210-195-195
2) Clean & Jerk: 3X1@70%, 1X1@75%, 1X1@ 80%, 3X1@85%, 2X1@80%, 2X1@75%
230-230-230-245-260-280-280-280-260-260-245-245
Accessories
1a) 3X5 Behind the Neck Push Press
205-215-225
1b) 3X5 Pendlay Rows
185-185-185
Conditioning/Skill
Take 20 minutes to perform the following:
5 rounds NOT for time of:
ME Strict Pullups
10-11-9-10-8
Max Distance HS Walk or ME Shoulder Touches
14'-24'-15'-30'-18'
ME UB Double-Unders
65-29-34-47-54
20120721
WOD 120721
BB Gymnastics
1) 1RM Snatch
240
2) 1RM Clean & Jerk
325
Conditioning
“Fran”
21-15-9 of:
Thrusters 95/65#
Pullups
2:26
Subscribe to:
Posts (Atom)