WOD 130425:

AM

Strength

EMOM for 14 min alternating sets of:

1a) 3 Deadlift  130kg

1b) 3 Bench press (sh.press grip width) increase weight, 85,90,90,95,97,5 100,100kg

2) EMOM for 10 min of:

7/7 KB Chinese Row 24kg

PM

Conditioning

4 rounds for total working time of:

8 HSPU
12 TTB
400m Run

Rest 1:1

1: 2:33, 2: 2:25, 3: 2:41, 4: 2:45

Immediately after:

400m Farmer walk w/ 2x24kg KB   6:21

WOD 130424:

BBG

1) 7 x 2 Hi Hang clean + 1 Jerk, rest 60"   70,70,75,80,80,85kg

2a) 4 x 3 Clean First pulls, rest 60",  110,115,120,120

2b) 4 x 2 1&1/4 Front squat, rest 60", 90,95,97,5 100kg

Strength

1a) 3 x 10 Wtd GH Raise, rest 45", 20kg plate

1b) 3 x 10 Reverse Hypers, rest 45", 20kg

WOD 130423:

AM

BBG

1) EMOM for 7 min
1 Power snatch + 2 OHS  @80%  62,5kg

2) EMOM for 7 min
2 (TnG) Power clean + 1 Push jerk  @70%  75kg

Conditioning

3 rounds of:

- 3 Rope climb 5m
- 12 Push press 50kg
- 16 GHD Situps

10'51"

PM

Conditioning Part2

For time:

20 Wall Ball
40 Pullups
20 Wall Ball
40 Box Jump 60cm
20 Wall Ball
40 Ring Dips
20 Wall Ball
40 KB Am.swing 32kg
20 Wall Ball

16'33"

Cool down

1000m Running

WOD 130422:

AM

BBG

1) 7 x 2 Hi Hang Snatch, rest 60"   55,57,5 57,5 60,60,62,5 65kg

2a) 5 x 3 Snatch First Pulls, rest 60"  85,90x2

2b) 5 x 3 Tempo Back Squat (5sec pause at the bottom), rest 60",   112.5kg

PM

Conditioning

40 Burpee
50 DU
30 Burpee
50 DU
20 Burpee
50DU
1200m Run

17'18"

Midline

1a) 3 x 10 Good Mornings, rest 45"   50,55x2

1b) 3 x ME TTB, rest 45",   16,11,12

WOD 130420:

BBG

1) 15 min to establish a 1RM Snatch  75kg (less than PR)

2) 15 min to establish a 1RM Clean & Jerk   105kg   NPR!!

Strength

1 x 20 Back Squat @70%   105kg     (12reps/8reps, rest 10 sec btw)

Conditioning

25 min AMRAP of:

- 15 Wall Ball 9kg
- 10 Pull ups
- 10 Burpees
- 15 OH Walking Lunge 20kg

At the beginning of every 5 min Run 400m  (5 x 400m)

4rounds + 5 Burpees

WOD 130419:

AM

Strength

EMOM for 14 minutes alternating sets of:

1a) 7 x 3 Deadlift @70%  125kg

1b) 7 x 3 Bench press (sh. press grip) increase weight @70%--   80,80,85,90,95,95,95kg

Skill

10 min practice
MU
Freestanding HS

Conditioning (2 part)

- Part1

5 rounds for time of:

- 25 Split jumps (alternating, total)
- 5 Power snatch 60kg
- 25 HR Push ups

11'26"

Evening

Conditioning

- Part 2

4 x 400m run
Rest: 1:3, 1:2, 1:1
(1:26, 1:24, 1:26, 1:31)

- then...

Rugby training

WOD 130417:

AM

BBG

1) 5 x 2 Full Clen + Split Jerk @75-85% rest 90",   75,77,5 80, 82,5 85kg

2a) 4 x 3 Clean First Pulls, rest 60", 110kg x 2, 115kg x 2

2b) 4 x 2 1&1/4 Front Squat, rest 60", 90kg x 2, 95kg x 2

Evening

Conditioning

For time:

100 DU
15 C2B Pullups
15 GHD Situps

75 DU
15 C2B Pullups
15 GHD Situps

50 DU
15 C2B Pullups
15 GHD Situps

15'15"

Strength

1a) 3 x 10 Wtd GH Raise, rest 45"    20kg plate

1b) 3 x 15 Reverse Hypers, rest 45"  10kg plate

WOD 130416 Day 2, Double session Oly lifts, MetCon

AM

BBG

1) Power Snatch + Full Snatch, rest 60"
3 x 1 @65% 50kg
2 x 1 @70% 55kg
2 x 1 @75% 60kg
1 x 1 @80% 62,5kg

2) Power Clean + Push Jerk, rest 60"
3 x 1 @70% 70kg
3 x 1 @75% 75kg
2 x 1 @80% 80kg

3) 3 x 3 Snatch Hi Pull, @90% 1RM Snatch, rest 60",  70kg

Evening

Conditioning (2 parts)

- Part 1
4 rounds for reps and run times of:

ME UB HSPU
Run 400m

Rest 1:1

1. 2:05, 10, 1:35
2. 2:03, 9, 1:35
3: 2:03, 8, 1:35
4. 2:03, 8, 1:31

Rest 10 min, and then:

- Part 2

1) ME UB KB Am.swing 24kg   - 35reps

2) ME UB Thrusters 50kg   - 12reps

3) ME HS Hold  (3 attempts, rest 90") :38, :40, :35

Rest as needed btw exercises

WOD 130415 Day 1, Double session

AM

BBG

1) 5 x 2 Full Snatch @75-85%, rest 90"  60,62,5 65,65,65kg

2a) 5 x 3 Snatch First Pulls @110% 1RM Snatch  85kg, rest 60"

2b) 5 x 2 Tempo Back Squat (5sec pause at the bottom) @75% 1RM  112,5kg, rest 60"


Evening

Midline

1a) 3 x 20 GHD Situps, rest 45"

1b) 3 x ME Wall facing HS Hold, rest 45"

Conditioning

12 min AMRAP of:

- 7 Hang Power Clean 65kg
- 14 Burpees
- 21 Lateral Box Jump 50cm

3rounds + 16 BJ

Skill

3 x10 Snatch Hi Pull for correct position  30,35kg

WOD 130405 Oly lifts, CFGO 13.5 (Redo)

BBG

1) 7 x 1 2pos Snatch (floor, hang), rest 60"  55,55,55,60,60,60,60kg

2) 7 x 1 2pos Clean (floor, hang) + 1 Push jerk, rest 60" 70,70,70,75,75,75,75kg


Conditioning

CFGO 13.5

57 reps

Deload week coming....

WOD 130404 Deadlift, CFGO 13.5

Strength/Skill

1) EMOM for 7 minutes

2 DE Deadlift   3 x 120kg, 2 x 130kg, 2 x 140kg

2) OHS 5 x 2

Conditioning

CFGO 13.5

4' AMRAP

15 Thruster 45kg
15 C2B Pull ups

52reps

WOD 130403 Clean, Squat, MetCon

BBG

1) Every 20 sec for 4 minutes (13 total reps)

1 Clean & Jerk @75%  75kg

Rest 3 minutes

2) EMOM for 7 min (8 reps)

1 Clean & Jerk @85% 85kg

Strength

EMOM for 8 min

2 Back squat  130kg

Conditioning

EMOM for 10 min

30 sec on/30 sec off

5 KB Am.swing 24kg, and the remaining time

AMRAP Burpee

WOD 130401 Snatch, Midline

BBG

Every 20 seconds for 4 minutes

1 Full Snatch  @75%  57,5kg  (12 total reps)

Rest 3'

EMOM for 8 minutes

1 Full Snatch @85%  65kg

Skill/Midline

1a) 3 x 35 CF Sit ups, rest 60"

1b) 3 x 1' HS hold, rest 60"

1c) 3 x 20 Reverse hypers 10kg, rest 60"

Conditioning

EMOM for 15 minutes

5 Pull ups
10 Box Jump 60cm