20121011

WOD 121011

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

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

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

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