wood 130209

BB Gymnastics

1) 20 minutes to establish a 1RM Snatch.
     165

2) 20 minutes to establish a 1RM Clean & Jerk.
     205-clean only

Strength

EMOM for 7 minutes:
2 Pause Front Squats @ 75% @205#

Notes: 3 count pause in the hole, then bounce and explode up.

Conditioning

500m row
     1:40
     1:50

WOD 130208

Strength
1a) 7X2 Top Pull Deadlifts @ 85% – rest 60 sec. (360?)
     285-285-295-305-305-315-325

1b) 7X3 Bench Press w/ chains @ 50% bar + 25% chains – rest 60 sec. (110+bands)
     125-125-125-125-125-125-125

2a) 3X5 Tempo Weighted Pull-ups – heaviest possible, rest 60 sec.
     BW-BW-BW
Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up.

2b) 3X10 Strict Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)
     15#c15#-15#
Conditioning

7 rounds for total reps of:

2 minute AMRAP of-
30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees
*Rest 1 minute.
     3-3-3-3-3-1-4=20

Midline/Recovery
3X20 Reverse Hypers – medium, rest 60 sec.(5#)
     Done @5#

WOD 130204

BB Gymnastics
1) 7X1 3-Position Snatch (low to high) – heaviest possible, rest 60 sec.
     125-125-125-125-125-130-130

2) 3X3 Snatch Balance – heavy (no misses), rest 60 sec.

     135-165-185

Skill/Midline
1a) 3XME Strict HSPU – rest 60 sec.
      3-2-2

Notes: Begin at Regionals standard. If you can perform more than 15 reps add a deficit.

1b) 3X15 Reverse Hypers – heavy, rest 60 sec.
     10-10-10

WOD 130206

BB Gymnastics

1) 7×1 Snatch from blocks (just above knee) – heavy but perfect, rest 60 sec.
     145F - 145 - 145 - 145F - 145F - 145 - 145

2) 7×1 Clean from blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec.
     195 - 195 - 195 - 195 - 195 - 205 - 210


Conditioning
21-15-9
Box Jumps (24/20)
HSPU
Deadlifts (225/165)
     13:03

WOD 130205

BB Gymnastics
1) 7X1 3-Position Clean (low to high) + 1 Jerk (after 3rd Clean) – heaviest possible, rest 60 sec. (165-185)
     165-165-165-165-165-165-185
   
2a) 3X5 Push Press – absolute heaviest possible, rest 60 sec.
     155-155-155
   
2b) 3X5 Pendlay Rows – heaviest possible, rest 60 sec. (155)
     150-150-150

Strength
HBBS (based off 130129):
     3X5 @ 70%, 225
     3X3 @ 80% 260
– rest 2:00 minutes.

Conditioning
2 min Max Distance HS Walk - 

     34'
-then (no rest)-

3 rounds for total reps of:
1:00 ME KBS 32/24kg  

     19 - 12 - 10

Rest :30

1:30 ME Burpee Box Jumps 30/24″

     12 - 10 - 9

Rest :30

2:00 ME Row for Distance
     375m - 482m - 505m

Rest :30

-then-
2 min Max Distance HS Walk

     36'

TOTAL HSWalk: 70'

TOTAL KBS: 41

TOTAL BBJ: 31

TOTAL ROW: 1,362m

WOD 130130

WU:
2 Rounds
Walking Lunge x Gym
Bear Crawl x Gym

PW:
5 - 2 minute Rounds
Run x 300m
Rest remaining time in 2 minutes
     0:59, 0:58, 1:11, 1:15, 1:24

WOD:
3 Rounds
Dubs x 50
KB Swings x 20 @ 55#
T-Pushup x 15
Situps x 20
     16:XX

WOD: 130201

Tests-

1) 10 minutes to establish a 1rm Push Press.
      205 PR#

2) 1 attempt, ME UB Muscle-Ups (a mulligan may be taken).
      5

4) 10 minutes to establish a 1rm Bench Press.
     215

5) Row 2k for time.
     7:49