Competitors 11.21.12

BB Gymnastics

1) Every 30 seconds for 5 minutes:

1 Power Snatch @ 80% (of max Snatch any style)

2) Every 30 seconds for 5 minutes:

1 Power Clean @ 80% (of max Clean any style)

Strength

1a) 4X3 3 Stop Snatch Pulls – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 4X5 Pendlay Rows – heavier than last week, rest 45 sec. DEMO VIDEO
1c) 4X5 Split Press – heavy, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 3X1K – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at approximately 90-95% RPE.

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OLy Lifters 11.21.12

Lift Related

3 Pos Cleans 2×3@70%, 4×3@75%

BN Split Jerk
2×3@70%, 3×3@75%

Strength Related

RDL 4×8 (as heavy as possible, try to work @65-75%back squat)

Auxiliary

1a) Press 3×10 @65%(jerk max)(rest 60 sec)

1b) 1Arm DB Row 3×10 (rest 60 sec)

2a) Banded Reverse Hypers 5×10

2b)GHD sit-up 5×10

 

Later in day Run 1.5 miles

Oly lifters

Lift Related
Pwr Snatch + Hang Squat Snatch + Snatch -2×3@65%, 3×3@70%

Snatch Balance 2×3@70% , 3×3@75%

Strength Related

Back Squat 10×3@78%(keep your weight as close to this as possible, don’t round up just move the bar faster!….Brendan ahem cough cough..)

Auxiliaries
1a)Chin-ups 3×10(rest 60 sec)
1b)T position Hypers 3×10(rest 60 sec)

2)Weighted Sit-ups 5×10 3×10(rest 60 sec)

Posted in wod.

Competitors 11.19.12

BB Gymnastics

1) Snatch: 3X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 3X1@85% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@80%, 2X1@85%, 2X1@90%, 2X1@85%, 3X1@80% – rest 30-60 seconds.

Conditioning

5 Rope Climbs 15′
10 Wall Balls 20/14#
4 Rope Climbs 15′
15 Wall Balls 20/14#
3 Rope Climbs 15′
20 Wall Balls 20/14#
2 Rope Climbs 15′
25 Wall Balls 20/14#
1 Rope Climbs 15′
30 Wall Balls 20/14#

For time.

*Rest 2 minutes, then:

3 minute AMRAP of:

Bar Muscle-Ups

Oly lifters 11.12.12

Lift related

24 min EMOM
Even minutes 2 power snatches @80%
Odd Minutes 2 snatch balances @80%

Strength related

Then squat 10 x 3 @75%

Auxiliaries
1a)Pull-ups 3×10
1b)Push press 3×10 @65 %

2a)Banded Hypers 3×10
2b)T2B 3×10

Posted in wod.

Oly lifters 11.7.12

20 min EMOM

Even Minutes
3 Pos Clean(1clean+1low hang clean+1high hang clean) 10×3@65%
*the lifter should perform one series of this triplet each minute NOT 3!! total catches should be 30

Odd Minutes
Jerk Balance x3 @50% (use C&J max, and each time you perform use alternating lead feet)

RDL 5rm
5-5-5-5-5

Accessories
1a)clean pull(with straps) 5×5@100%(rest 90 sec)
1b)Press 5×10 (rest 60 sec)

2a)TYI’S 3×12(rest 60 sec)
2b)Skin the Cats 3×6(rest 60 sec)

Posted in wod.

Olympic Lifters 11.2.12

Lift Related

Snatch-1×2@85%, 1×2@90%, 1×2@95%, 1×2@100%

C&J-1×2@85%, 1×2@90%, 1×2@95%, 1×2@100%

Strength

Box Squat (20%of weight in bands)-1×2@85%, 1×2@90%, 1×2@95%, 1×2@100%

Accessories

1a)Pull-ups 3×10(rest 60 sec)

1b)Bench Press 3×10 (rest 60 sec)

Rest 2:00

2a) Glute Ham Raise 3×10(rest 60 sec)

2b) Toes 2 Bar 3×10(rest 60 sec)

Med Ball

3a)Med Ball Vertical 3×10(rest 45 sec)

3b)Med Ball Slam 3×10(rest 45 sec)

Posted in wod.