WOD 120823 Back squat

BB Gymnastics
7 x 2 Vertical snatch off high boxes (at hip) - heavy (60,70,80,85,90,95,97,5kg)

Strength
1) Back squat (based on 3RM)
1 x 3 90% 120kg
1 x 3 95% 130kg
1 x 2 100% 135kg
2 x 1 105% 140kg

In every 2 min
2a) 4 x 5 Push press 80kg
2b) 4 x 5 Front squat 90kg

Conditioning
3 rounds for total reps of the 4mins dual effort of:
2min AMRAP
20 Split jumps
10 HR pushups
10 Pullups
2min to complete
ME UB Power clean 75%    75kg
40/5
33/5
37/6

WOD 120822 Vertical snatch

BB Gymnastics
1) 7 x 2 Vertical snatch off high boxes (at hip) 60" rest (40,2x50,2x55,57,5, 60kg)

EMOM
2a) 4 x 3 Snatch pull (70,75,80,80kg)
2b) 4 x 3 Drop snatch (50,55,60,60kg)

Strength
1a) 4 x 10 Good morning 60kg  60" rest
1b) 4 x 10 Strict T2B  60"rest

Conditioning
EMOM 10' 20"work/40"rest
Burpee over the box jump

WOD 120821 Oly lift cycle goes on

BB Gymnastics
1) 7 x 1 Snatch off box (40cm) - heaviest (55,60,62,5, 65,67,5, 70,72,5kg NPR)
2) 7 x 1 Clean off box (40cm) - heaviest (70,80,85,90,95,97,5, 100kg NPR)

Strength
5 x 5 Back squat 75% of 1RM  1' rest  110kg

WOD 120817 Deload week - Running

Running: 8km
41'13"

Stretching: 20min

WOD 120815 Deload clean

BB Gymnastics
7 x 2 Squat clean - light (40,50,2x60,3x70kg)

Strength
EMOM
1a) 5 x 4 Push press  50kg
1b) 5 x 4 Front squat 60kg

Conditioning
50 DU

3rounds of
10 pullup
10 pushup
40m KB farmer walk 2x24kg
10 Box Jump 60cm

50 DU

8'47"

WOD 120814 Deload week

BB Gymnastics
1) 7 x 3 High hang snatch pull  40kg
2) 7 x 3 High hang clean pull  60kg

Strength
EMOM 10'
Back squat 3 reps of 80kg

Conditioning
Tabata (8 x 20"/10") rope work

WOD 120812 High hang snatch

BB Gymnastics
10 x 2 3-Stop snatch pull + 1 High hang snatch  60"rest (30,2x40,45,50,55,2x60,2x62,5kg)

Strength/Skill
1a) 4 x ME HSPU      45"rest
1b) 4 x 5 Wtd pullup   45"rest
1c) 4 x 8 Rdl  100kg   45"rest

WOD 120811 Split jerk

BB Gymnastics
10 x 1 Split jerk off rack  60" rest  (2x60,2x65,70,75,80,85,90,95kg)

Strength
EMOM
1a) 10 x 2 Deadlift  140kg
1b) 5 x 5 KB Shoulder press 20kg  Every 2 min

Conditioning
3 rounds for time:
1 Deadlift  150kg
6 Ring pullup
6 Ring dip
3 Squat clean 75kg
4 HSPU
15'59"

WOD 120810 Vertical clean

10:00 AM

BB Gymnastics
5 x 3 Vertical clean off high box(at hip) + 1 Push jerk (60,70,80,85,90kg)

Strength
1) Back squat 1x5 80%, 1x3 90%, 1x2 100% of 3RM (110,125,140kg)
EMOM
2a) 5 x 2 Push press (70,75,80,85,90kg)
2b) 5 x 2 Pause front squat (70,75,80,85,90kg)

Conditioning
Every 30 sec for 5 min
20 DU

Evening session
Rugby team training

WOD 120808 OHS & T2B

BB Gymnastics
1) 5 x 3 Vertical snatch off high box (at hip) 60" rest (45,50,55,60,60kg)
2a) 5 x 3 Snatch pull  45" rest  (60,70,75,80,80kg)
2b) 5 x 3 Heaving snatch balance 45" rest (50,50,55,60,60kg)

Strength
1a) 4 x 8 Good mornings  60kg  60"rest
1b) 4 x 2 TGU  20kg KB

Conditioning
21-15-9
OHS 50kg
T2B
11'10"

WOD 120807 Clean Complex

BB Gymnastics
1) 7 x 1 Snatch off high box  (40,45,50,55,57,5 60,65kg)
2) 7 x 1 Clean off high box  (65,75,75,80,85,90,95kg)

Strength
7 x 3 Back squat 75-85% of 1RM  (100,105,110,115,120,125,130kg)

Conditioning
"Beat the coach 1.2"
Every 30" for 10'
1 power clean + 1 hang power clean + 1 push jerk   70kg

WOD 120806 Split jerk

BB Gymnastics
5 x 3 Split jerk off rack - heavy, but not max, 60" rest (60,70,75,75,80kg)

Strength
1) EMOM 10' 2 reps of Deadlift 130kg for 3min
                                                   140kg for 7min
2) 5 x 5 Split shoulder press, 60" rest (50,55,60,60,60kg)

Conditioning
12 min AMRAP
5 Over the box jump 50cm
4 x 10m Shuttle run
5 Over the box jump
15 T2B
15 Kb am. swing 32kg
3rounds +5BJ + run + 5BJ

WOD 120804 High hang snatch

BB Gymnastics

1a) 10x2 High hang snatch (w/ hips)  45" rest (40,2x45,2x50,3x55,2x60kg)
1b) 10x2 3-Stop snatch pull, 45" rest (70,6x75,3x80kg)

Strength/skill

1a) 3 x ME HSPU,  45"rest
1b) 3 x 5 Weighted supinated pullup, 45"rest, 16kg KB
1c) 3 x 10 Romanian deadlift, 45" rest,  100kg

WOD 120803 Clean

BB Gymnastics
1) 7 x 2 Vertical Clean off high box (at hip) + 1 Push jerk  60"rest (50,60,70,80,80,82,5, 85kg)

Strength
1) Back squat 3x5 70%, 2x5 80% of 3RM (100,110kg) 2" rest
2a) 5x3 Push press in every 2 min (70,75,80,82,5 85kg)
2b) 5x3 Pause front squat in every 2 min (70,75,80,82,5 85kg)

Conditioning
3 rounds
10 Box jump 60cm
10 T2B
10 Hang clean 40kg
40 DU

10' 01"

WOD 120801 Deadlift & Drop snatch

BB Gymnastics
1. 7 x 2 Vertical snatch off high box (at hip) - heavy, but fast (40,40,45,50,55,57,5, 60kg) 60" rest
2a. 4 x 3 Halting snatch deadlift - heavy (60,70,80,90kg)   60" rest
2b. 4 x 3 Drop snatch - med/heavy, but fast (45,50,55,60kg)  60" rest

Strength
1a. 4 x 8 wtd GH raise  25kg  60"rest
1b. 4 x 2 BB TGU  20kg         60"rest

Conditioning
EMOM 10'
10 OH walking lunge w/ BB 30kg for 4min
                                            35kg for 6min