260614

3x8 box squat
. .  100-110-115

10-12-14-16
Bench press @60kg
20" step ups @40kg
600m row btwn rds
2:07
2:09
2:11
2:10

Elizabeth
21-15-9
Cleans @60
Ring dips
6:23

WOD 231013

WOD 131016:

BBG

1) 15 minutes to find 1 RM Push Jerk from Blocks/Rack.

     212   #PR

2) 3X3 Push Jerks @ 85% of 1RM from #1 – rest 60-90 sec.

     161 x 161 x 161

3) 4X3 Jerk Drives @ 110% of max SPLIT Jerk – rest 60-90 sec. DEMO VIDEO

     275 x 275 x 275 x 275

Conditioning

4 rounds for time of:

7 Power Snatches 155/105#

14 Lateral Box Jumps (touch on top) 20″

21 Wall Balls 20/14#

     19:08 @ 146#

WOD 201013

WOD 131015:
BBG
1) 15 minutes to establish a 1RM Hang Clean & Jerk.
     225

2) Hang Clean & Jerk: 1X1@90%, 1X@95%, 1X1@100% of 1RM from #1 – rest as needed.
     200 x 215 x 225

Strength
A) Front Squat:
1X3@60% - 175
1X3@70% - 205
3X3@80% - 235
 – rest 60 sec.
     
B) 5X5 Bent Over Row – heaviest possible, rest 60 sec.
     157 x 168 x 168 x 168 x 168

Conditioning
3 rounds for calories and reps of:
2:00 ME Airdyne (sub row if necessary, but PLEASE get an AD)
1:00 ME C2B Pull-ups
1:00 UB Handstand Hold

Note: The HS hold is meant to be performed completely UB. Perform a 10 Burpee penalty (AFTER the entire piece is completed) for every time the HS hold is broken within each 1:00 interval.

Total Cal: 109
Total Rep: 28
HS Broken: 7

WOD 141013

BBG

1) 15 minutes to establish a 1RM Hang Snatch (top of knee).
     179# PR

2) Hang Snatch: 1X1@90%, 1X@95%, 1X1@100% of 1RM from #1 – rest as needed.
      160 x 170 x 179

3a) 4X2 Snatch 1st Pulls @ 125% + (of max Snatch) – rest 60 sec.
     240 x 240 x 240 x 240

3b) 4X5 SN Grip Behind the Neck Push Press – heaviest possible, rest 60 sec.
     185 x 185 x 185 x 185

Conditioning

4 rounds for total working time of:

Row 500m
15 Target Burpees 6″
40 Double-Unders

Rest 1:1

280713

Strength
Work up to a heavy Snatch
   135-145-155-165-175-185F-185F

3x3 Snatch from blocks, top of knee - rest as needed
     135-145-135F2

Conditioning
Row 2k
     7:30.5

240713

Strength
Work up to a heavy C&J
     185#-205#-215#-225#-235#

5x2 Weight Pullups
     8-8-16-16-16


Conditioning
8 min AMRAP
7 Deadlift @ 125
14 Box Jumps @ 24"
rest 60 sec
90 sec HSPU

AMRAP: 4+12
HSPU: 19

240713

Strength
Work towards heavy C&J
     185-205-215-225-235

5x2 Weighted Pull Ups
     8-8-16-16-16

Conditioning
8min AMRAP
7 Deadlift @ 125
14 Box Jumps @ 24"
Rest 60 secs, then
90 sec HSPU

AMRAP: 4rd + 12
HSPU: 19