B Gymnastics
1) Every 30 seconds for 4 minutes (8 total reps)
1 Power Snatch + 1 Hang Snatch (full squat) @ 75%
195 DNF
2) Every 45 seconds for 6 minutes (8 total reps)
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75%
255
Strength
High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90%
340-365-390-410-410-410
Conditioning
Run 1 mile
30 Muscle-Ups
For time.
13.55
Midline
5 minute AMRAP of:
BB TGU 65/45#
16
20121011
20121009
WOD 121009
BB Gymnastics
1) 10X1 Vertical Snatch off High Blocks
185
2) 10X1 Vertical Clean off High Blocks
215
Strength/Conditioning
1a) 3X5 Split Shoulder Press
165-170-175
1b) 3XME UB Strict Pullups
10-12-11
1c) 3X10 Bulgarian Split Squat
165-170-175
1d) 3X10 Strict Weighted GH Raises
10-15-15
1) 10X1 Vertical Snatch off High Blocks
185
2) 10X1 Vertical Clean off High Blocks
215
Strength/Conditioning
1a) 3X5 Split Shoulder Press
165-170-175
1b) 3XME UB Strict Pullups
10-12-11
1c) 3X10 Bulgarian Split Squat
165-170-175
1d) 3X10 Strict Weighted GH Raises
10-15-15
20121008
WOD 121008
BB Gymnastics
1) Clean & Jerk: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 85%, 4X1 @ 70%
225-225-240-240-275-275-300-300-240-240-240-240
2a) 3X5 Pendlay Row
240-240-240
2b) 3X5 Jumping Good Mornings
95-115-135
Conditioning
30 Min Swim
1) Clean & Jerk: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 85%, 4X1 @ 70%
225-225-240-240-275-275-300-300-240-240-240-240
2a) 3X5 Pendlay Row
240-240-240
2b) 3X5 Jumping Good Mornings
95-115-135
Conditioning
30 Min Swim
20121007
WOD 121007
BB Gymnastics
1) Snatch: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 90%, 4X1 @ 70%
165-165-175-175-205-205-225-225-175-175-175-175
2a) 3X5 Snatch Hi-Pulls
275-2752-275
2b) 3X5 Non-Heaving Drop Snatch
135-145-155
Skill
10 minutes HS Walk & HS Walk turning practice.
40'
Conditioning
5 rounds for time:
25 Jumping Squats @ 45#
20 KB Push Press @ 24/16kg (2 KBs/2 arms)
15 Pullups
12.32
1) Snatch: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 90%, 4X1 @ 70%
165-165-175-175-205-205-225-225-175-175-175-175
2a) 3X5 Snatch Hi-Pulls
275-2752-275
2b) 3X5 Non-Heaving Drop Snatch
135-145-155
Skill
10 minutes HS Walk & HS Walk turning practice.
40'
Conditioning
5 rounds for time:
25 Jumping Squats @ 45#
20 KB Push Press @ 24/16kg (2 KBs/2 arms)
15 Pullups
12.32
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