WOD 130530:

AM

Strength

1a) 7 x 3 Deadlift, rest 60" - 130kg

1b) 7 x 2 Bench press (Sh.press width grip), rest 60" - 90/95/100/102,5/102,5/105/105kg

2) Shoulder press - Rest-pause sets (20 sec rest btw sets) - 35kg  16/8/6reps

Skill

15 min alternating ME L-sit holds and Freestanding HS Hold

PM

Conditioning

10 x 200m run/200m jog  - All repeats are at 100% efforts

All are btw 31-34sec

Cool down

800m jog

WOD 130529:

AM

BBG

1) 10 x 1 Hi Hang Clean + 1 Jerk, rest 60" - 65/70/2x75/3x80/3x85kg

2a) 5 x 2 3Stop Clean pulls, rest 60" - 110kg

2b) 5 x 5 Front Squat @70%, rest 60" - 90kg

Strength/Midline

1a) 3 x 15 Wtd GH Raise, rest 45" - 20kg

1b) 3 x 15 Reverse Hypers, rest 45" - 20kg

PM

Conditioning

4 rounds for total working time:

2 Rope Climb
15 Dip
Run 400m

Rest 2:1

2:41, 2:48, 2:45, 3:09

WOD 130528:

AM

BBG

1) Every 40 sec for 4 min (7 total reps)

1 Snatch + 1 Snatch Balance + 1 OHS @70%  -  55kg

2) Every 40 sec for 4 min (7total reps)

1 Clean + 1 Push jerk + 1 Split jerk @70% - 75kg

Strength

1) Incline Bench Row - RestPause set - 2x 16kg KB

16/8/6

2) Pendlay Row - Cluster sets 3.3.3 x 3  10sec rest/90sec rest    70kg

3) Shoulder external rotation

PM

Conditioning

1)
For time:
20 Wall Ball 9kg
20 TTB
20 Wall Ball
20 KB SDHP 24kg
20 Wall Ball
20 C2B Pull ups
20 Wall Ball

8'12"

2)
4 min AMRAP

9 KBS 24kg
6 HRPU
3 Clean & Jerk 60kg

1 min rest

4min AMRAP

15 Air squat
10 Burpee Box Jump
5 Strict Pull up

4 + 16reps
2 + 16reps

WOD 130527:

AM

BBG

1) 10 x 1 Hi Hang Snatch, rest 60", 50/52,5/55/57,5/60/60/62,5/62,5/65/65kg

2a) 5 x 2  3Stop snatch pull - rest 60", 85/85/3x90kg

2b) 5 x 5 Tempo Back squat (3 sec pause at the bottom) @70%, rest 60"   -  105kg

PM

Midline

1a) 3 x 20 Reverse hypers, rest 45"  20kg

1b) 3 x ME L-sit hold, rest 45",  28,22,18sec

Conditioning

12 min AMRAP

7 Strict pull up
14 Alternating pistols
21 GHD Sit ups

3 rounds + 36 reps

WOD 130525:

Conditioning

50 Burpee
40 KB Am.swing 32kg
30 Pull ups
20 Snatch 50kg
10 HSPU
100 DU
10 OHS 50kg
20 Box Jump 60cm
30 Clean & Jerk 50kg
40 TTB
50 Burpee

34'15"

I felt very bad during whole workout..... My stomach was full of my breakfast and couldn't do my best!! :( Awkward!!!

WOD 130524:

BBG

1) 10 min to work up to a heavy but not max Power Clean & Push Jerk  -  90kg

2)  EMOM for 7 minutes perform:
   
     2 Power Clean & Push Jerk @90% of the above:  80kg

Strength

1a)  4 x 3  1&1/4 Front squat, rest 60",  80kg

1b) 4 x 8 Shoulder press, rest 60",  50kg

2) Pendlay row, rest-pause set, 40kg
    16reps/20"rest/8reps/20"rest/6reps

WOD 130522:

AM

BBG

7 x 1  3position Snatch, rest 60", 50/55/60/60/62,5/62,5/62,5kg

Strength

1) 15 min to establish a 1RM Bench press (Shouder press width grip)  -  110kg

2) Incline Bench Row w/ 2 x 16kg  KB
Rest Pause set
15 reps, 20 sec rest
6 reps, 20 sec rest
3 reps

PM

Conditioning

The "Big" Chief

5 rounds

3 min AMRAP

3 Power clean 80kg
6 HRPU
9 Air squat

1 min rest

4+2, 3+11, 3+9, 3+2, 3+3 

WOD 120521:

AM

BBG

5 x 2 Clean & Jerk, @80-85%, rest 90", 85/85/85/90/90kg

Strength

Back squat (based on 3RM)
1 x 8 @65%  90kg
1 x 8 @70%  100kg
1 x 5 @80%  110kg
1 x 5 @85%  120kg

Rest 2 min btw sets

PM

Conditioning

6 rounds for total working time of:

30 DU
15 HRPU
10 Sit up
10 KBS 24kg
10 OH Lunge w/ 20kg

Rest 1:1

1:49, 1:56, 1:56, 1:48, 1:57, 1:50

EMOM for 6 min

Odd: 3 Power Clean 60kg
Even: 5 Burpee

All btw 21-25sec

WOD 130520:

AM

BBG

1) 5 x 2 Snatch @85%, rest 90"  62,5/62,5/65/65/65kg

2a) 3 x 3 Snatch pulls, rest 60", 80kg

2b) 3 x 3 Snatch balance, rest 60", 55kg

PM

Conditioning

6 rounds for total working time:

15 GHD Situps
Run 400m

Rest 1:1 for 2 rounds, 2:1 for 2 rounds, 3:1 for 2 rounds

2:08, 2:04, 2:07, 2:10, 2:10, 2:12

After the last rest period immediately perform this:

2 min ME GHD Situps

30 reps

WOD 130518: McGhee

Conditioning

"McGhee"

30 minutes AMRAP

- 5 Deadlift 125kg

- 13 Hand Release Push Up

- 9 Box Jump 60cm

17 rounds + 5 DL

WOD 130517:

BBG

1) 10 min to work up to a heavy but not maximal Power Clean & Push jerk,    90kg

2) EMOM for 7 min to perform

    3 Power Clean & Push jerk  @85% above,  77,5kg

Strength

Every 90 sec for 12 min to perform alternating sets: (4 sets)

5reps  1&1/4 Front Squat 70kg

Shoulder press, 45kg/10reps, 45/9, 45/8, 45/6

WOD 130516

AM

BBG

1) 7 x 1  3position Snatch (low to high), rest 60",    50/55/57,5/60/62,5/65/67,5kg

Strength

1a) 3 x ME Bench press, rest 60", 90/6, 95/4, 95/4, 95/4

1b) 3 x 8 Good Mornings, rest 60", 70/75x3

2) EMOM for 8 min: 4 HSPU

PM

Conditioning

1) EMOM for 12 min: 50m prowler sprint  80kg

2) 4 rounds for total working time:

ME Pullups
Run 400m

2:12/21r, 2:07/16r, 2:01/15r, 2:11/14reps

WOD 130514

AM

BBG

1) Every 2 min for 10 min
2 Clean & Jerk @80%   85kg

2) 3 x 5 Clean Shrug, rest 80"   115kg

Strength

15 min to establish a 3RM Back Squat  - 140kg/3RM,   145kg/2RM

PM

Conditioning

4 min to perform

Run 600m
ME HR Pushup       47reps

- Rest 4 min -

4 min AMRAP

10 Box Jump 60cm
10 Pull ups                      4r + 3 BJ

- Rest 4 min -

4 min AMRAP

5 Burpees
15 Wall Ball 9kg              3r + 5 Burpee

- Rest 4 min -

4 min AMRAP

30 DU
10 TTB                           3r + 3 DU

WOD 130513 Reloading...

AM

BBG

1) 5 x 2 Snatch @80% , rest 80", 62,5kg

2a) 3 x 3 Snatch hi-pull, rest 60", 85/90/90kg

2b) 3 x 3 Heaving Snatch Balance, rest 60", 60/65/65kg

Strength

KB Chinese row 3 x 40/40", rest 80", 20kg

PM

Conditioning

Run 400m
100 DU
60m KB Farmer Walk 2x24kg
20 Alterneting KB Snatches 24kg
100DU
Run 400m

10'52"

Strength 2.

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

1b) 3 x 8 Tempo GHD Sit ups, rest 45"  (5sec down, 5 sec up)

WOD 130507: Deload week

BBG

1) 5 x 1 3-position snatch, floor, hang, hi-hang, rest 60"   30,40,45,50,50kg

2a) 3 x 3 Snatch Hi pull, rest 60" 60kg

2b) 3 x 2 Pause Back squat (5sec at the bottom), rest 60", 80kg

Conditioning

2 rounds:

6 HSPU
40m Walking Lunge
60 DU

6'50"

Midline

1a) 3 x 15 GH Raise, rest 45"

1b) 3 x 10 TTB, rest 45"

WOD 130502:

AM

Strength

1)  EMOM for 14 minutes alternating sets:

3 Bench press (sh.press width grip)  85/90/95/97,5/100/102,5/102,5

5/5 KB Chinese row   32kg

2) EMOM for 8 minutes

Odd: 3 Deadlift  120kg
Even: 6  Burpee

3) EMOM for 6 minutes

7 CTB Pullups

PM

Conditioning (3 Parts)

21-15-9

GHD Situps
KB Am.swing 24kg

3'38"

Rest 5 min

10-9-8-7-6-5-4-3-2-1

Pullups
Pushups

4'51"

Rest 5 min

6' AMRAP

40m KB Farmer walk 2x24kg
7 Dip
30 DU

4r + 7 Dip

WOD 130501:

AM

BBG

1) 7 x 1 2position clean(floor, low hang) + 1 Jerk, rest 60", 70/75/80/80/85/85/90kg

2a) 4 x 3 Clean First pulls w/ 3sec pause at the knee, rest 60", 105/110x3

2b) 4 x 4 1&1/4 Front squat, rest 60",  80/85x3

Strength

1a) 3 x 8 Wtd Gh Raise w/ 32kg KB, rest 45"

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

PM

Conditioning

6 rounds for total working time of:

20 KB SDHP 24kg
15 Burpee

Rest 1:1 for first 3 rounds, 2:1 for last 3 rounds

1'19", 1'16", 1'20", 1'20", 1'34", 1'39"

Then, after the last rest period:

3 min max distance shuttle prowler push 15m 90kg (high grip down, low grip back)

112m

Cool down

1000m jog   5'20"

WOD 130430:

AM

BBG

1) Every 40 sec for 6 min: (10 total sets)

1 Power snatch + 2 OHS  @80% 62,5kg

2) Every 40 sec for 4 min (7 total sets)

2 (TnG) power clean + 1 Push jerk @70%  75kg

3) 5 rounds for max reps:

1 min Thruster  40kg

1 min Rest

20,14,12,12,10

PM

Conditioning

"Helen"

400m Run
21 KBS 24kg
12 Pullup

10'03"

Rest 5 min

Sprint 400m 1:18
Rest 4min
Sprint 300m 0:57
Rest 3min
Sprint 200m 0:35
Rest 2min
Sprint 100m  0:15

WOD 130429:

AM

BBG

1) 7 x 1  2position snatch (floor, low hang), rest 60"   55,60,60,65,67,5 67,5kg

2a) 5 x 3 Snatch first pulls w/ 3 sec pause at the knee, rest 60"  80

2b) 5 x 5 Tempo Back squat (3sec pause at the bottom) @75%, rest 60"  112,5kg

Strength

2 x 20 Floor BB Bench press 60kg

PM

Midline

1a) 3 x 20 GH Raise, rest 45"

1b) 3 x 25 GHD Situps, rest 45"

Conditioning

For time:

30 Push press 60kg
30 Over the box jump 60cm
30 C2B Pullups
30 HSPU

15'07"

(hspu was very sucks)