WOD 130223 Barbell Complex

BBG

5 attempts to establish a 1RM of the barbell complex

1 Clean
3 Front squat
1 Jerk
3 Back squat
1 Behind the neck jerk

70,75,80,85,90(F)

Conditioning

3 rounds for time:

9 Pullup
9 Dip
7 Squat Snatch @85% 1RM  60kg

12'15"

WOD 130222 Top pull Deadlift

Strength

1a) 5 x 2 Top pull deadlift @90%, rest 60"   160kg

1b) 3 x 20 Shoulder press  30kg, rest 2min + (after 1st, 3rd and 5th DL)

2a) 3 x 5 Tempo Wtd pullup, rest 60" (5sec pause at top, 10kg plate)

2b) 3 x 10 Good mornings, rest 60"  (55,60,65kg)

Conditioning

30 KBS 24kg
30 Wall Ball
30 Pullups
100 KB SDHP 20kg
20 KBS 24kg
20 Wall Ball
20 Pullups

14'18"

Midline

3 x 25 GH Raise, rest 90"

WOD 130220 Low Hang Snatch

BBG

1) 7 x 2 Snatch Deadlift + Low Hang Snatch, rest 60"  (50,50,55,55,60,60,60kg)

2a) 3 x 3 Snatch first pull, rest 60"  (90,95,100kg)

2b) 3 x 3 Snatch balance, rest 60" (60,65,70kg)

Skill/Midline

1a) 3 x ME UB Strict T2B, rest 60" (18,12,13)

1b) 3 x 10 Stiff legged Deadlift, rest 60"  100kg

Conditioning

1 min ME Rope Climb 5m

- then

4 min AMRAP of:
5 Hang Power Snatch 50kg
10 HSPU
28 DU

- then
1 min ME Rope Climb 5m

- then

4 min AMRAP of:
5 Hang Power Snatch 50kg
10 HSPU
28 DU
- then

1 min ME Rope Climb 5m

3reps
1 rounds + 3 Sn.
2reps
5 Sn. + 8 Hspu
2reps

WOD 130219 Clean & Strength

BB Gymnastics

1) 7 x 2 Clean Deadlift + Low Hang Clean + Jerk - heavy, rest 60" (60,65,70,75,75,75,75kg)

2a) 3 x 5 Push press, rest 60" (60,65,70kg)

2b) 3 x 5 Pendlay rows, rest 60" (90,95,95kg)

Strength

1) Back squat

3 x 5  @75%  115kg

3 x 3  @85%  127,5kg

Rest 2 min

2) 5 x 2 Pause Front Squat (5 sec pause at the bottom), rest 90" (80,80,85,85,90kg)

WOD 130218 High pull

BB Gymnastics

1) 5 x 3 Snatch high pull from blocks (just above knee), rest 60"   (55,60,65,67,5 70kg)

2) 5 x 3 Clean high pull from blocks (just above knee), rest 60"  (75,80,85,90,90kg)

Conditioning

7 min AMRAP of:

8 Push jerk 60kg
10 T2B
40 DU

-then (no rest)
1 min AMRAP UB Hang power clean 60kg

2rounds + 30 DU
9 reps

WOD 130216 1RM Day

BB Gymnastics

1) 20 min to establish a 1RM Squat snatch   70kg (72,5kg power)

2) 20 min to establish a 1RM Squat clean & Jerk  100kg

Strength

EMOM for 7 min

2 Pause Front squat @75%  95kg - 3 sec pause at the bottom

Conditioning

For time:

100 KB SDHP 20kg
50 Thruster 20kg
30 Pullup

8'15"

The Outlaw Way videó

WOD 130215 Deadlift

Strength

1a) 7 x 2 Top pull deadlift @85%, rest 60"   150kg

1b) 3 x 20 Shoulder press 30kg, after every 2nd DL, rest 2min+  (20,18,15)

2a) 3 x 5 Tempo wtd pullup, rest 60"  (10kg plate, pause at the top)

2b) 3 x 10 Good mornings, rest 60"  50,55,60kg

Conditioning

3 rounds

2 min AMRAP
30 DU
7 Pullup
7 Dip
ME Burpee

1 min rest

Burpees: 44reps

Midline

3 x ME Plank (front, 2 x side)

WOD 130213 3-pos snatch

BB Gymnastics

1) 7 x 1  3 position snatch, rest 60"  2x50,52,5 2x55, 57,5 60kg

2a) 3 x 3 Snatch pull, rest 60"  75,80,85kg

2b) 3 x 3 Snatch balance, rest 60"  60,2x65kg

Skill/Midline

1a) 3 x ME HSPU, rest 60"  8,8,4

1b) 3 x 15 Stiff legged Deadlift, rest 60"  3x80kg

Conditioning

12 min AMRAP

5 Power Clean 70kg
10 T2B
15 Wall Ball 9kg

4 rounds + 11 Wall Ball

WOD 130212 3-pos clean

BB Gymnastics

1) 7 x 1 3 position clean + 1 Jerk, rest 60"  65,2x70,2x75,2x80kg

2a) 3 x 5 Push press, rest 60"  60,65,65kg

2b) 3 x 5 Pendlay rows, rest 60"  85,90,90kg

Strength

Back squat
3 x 5 70%  105kg
3 x 3 80%  120kg
Rest 2 min

Conditioning

2 min ME HSPU
- then (no rest)
2 rounds
1' ME KBS 24kg
Rest 30"
1:30 ME Burpee over the box jump 60cm
Rest 30"
2' ME SDHP 24kg
Rest 30"
-then (no rest)
2 min ME HSPU

13
25,22
14,14
47,45
11

WOD 130211 Block work

BB Gymnastics

1) 7 x 1 Snatch from blocks (just above knee), rest 60"   60kg

2) 7 x 1 Clean from blocks (just above knee) + 1 Push jerk, rest 60"   80kg

Conditioning

21-15-9

T2B
Burpee
KBS 24kg

8'45"

WOD 130209 Oly lift & MetCon

BBG

1) 25 min Squat Snatch  work up to 67,5kg

2) 25 min Squat Clean & Jerk  work up to 95kg

Conditioning

12 min AMRAP

20 Deadlift 50kg
20 Pullup
20 Hang Power Clean
20 T2B
20 Push Jerk 50kg
ME HSPU

1 rounds + 10 HPC

WOD 130208 Snatch

BBG

1) Squat snatch
3 x 1 50kg
3 x 1 55kg
2 x 1 60kg
2 x 1 55kg

2) Tall snatch practice
2 x 3 30kg
2 x 3 35kg
2 x 3 40kg

Conditioning

7 min AMRAP

10 Alternating pistol
10 Box jump 60cm
10 Power snatch 40kg

3 rounds + 7 Pistol

Midline

Wtd plank w/ 10kg plate  3 x 45sec on/45sec off

WOD 130206 Press, Jerk

Strength

5 x 1 Press + 3 Push press + 6 Push jerk - rest 2:30  2x60,3x65kg

Skill

High Box Jump practice

Conditioning

EMOM for 10 min

DU 30sec on/30 sec off

Rest 5 min

EMOM for 10 min

Odd: 5 Thruster 40kg
Even: 5 Pullup

WOD 130205 Back squat - Pull Up

Strength

1) EMOM for 20 min

3 Back squat @75%   112,5kg (60 total reps)
1 Wtd pull up  24kg KB

2) EMOM for 10 min
3 HSPU

Conditioning

12 min AMRAP

100 Air squat
100 Sit up
100 HR push up
100 Pull up

No successful round  - up to 5 pull ups

(Air squat was horrible cause of 60 reps BS w/ 112,5)

WOD 130204 Rack Jerk

BB Gymnastics

Rack Jerk: 1RM in 12 min   90kg

Strength

1) Ring Dips: 5,4,3,5,4,3 - short rest

2) EMOM for 10 min

1 Deadlift
150kg for 4 min
155kg for 4 min
160kg for 2 min

Conditioning

5 rounds

- 20 KBS 24kg
- 10 Push press 50kg
* 15 DU top of each min

13'