WOD 140303

Conditioning

CFGO 14.1 Repeat
241 reps

BBG
1) 7 x 1 Snatch from blocks - rest 90", 55-67,5kg
2a) 3 x 3 Snatch grip BTN push press - rest 90", 70-75kg
2b) 3 x 3 Snath 1st pull (3" pause at knee) - rest 90", 85kg

Strength/Skill
1a) 3 x max HS hold - rest 90"
1b) 3 x 20 steps OH Walking lunge - rest 90", 40kg

WOD 140228

BBG
7 x 2 Tall Snatch - work up to a heavy double - rest 60", 40,40,42,5 42,5 45,45,47,5

Strength
EMOM for 10:00 alternating
3 Front squat @70% 1RM  - 95kg
3 Jerk Balance  - 65kg

Conditioning
CFGO 14.1
AMRAP 10'
30 DU
15 Snatch 35kg

224 reps

WOD 140226

BBG
1) EMOM for 5:00 (6 sets)  -  2 Power snatches  60kg

2) EMOM for 5:00 (6 sets)  -  2 Power Clean + 1 Push Jerk  75kg

3) 12 minutes to establish a 1RM Snatch Balance  - 80kg

Conditioning
 7 rounds for working time:
- 5 Hang clean 60kg
- 12 Box Jump 60cm
- 15 Burpee

Rest 1:1

1: 1:31, 2: 1:37, 3: 1:33, 4: 1:35, 5: 1:42, 6: 1:43, 7: 1:48

WOD 140225

BBG
5 x 2 Clean & Jerk @70%  -  77,5kg  -  rest 90"

Strength
Back squat - heavy single  147,5kg

Conditioning
Run 2000m
50 HSPU

19'50"  :(

WOD 140224

BBG
5 x 2 Snatch @75-80% rest 90"   - 60,65kg

Strength
EMOM for 5:00
5-8 C2B Pull-ups

Conditioning
5 rounds
  30 DU
  20 Wall Ball 9kg
  7 Power snatch 45kg

Rest 1:1

1. 1:40, 2: 1:43, 3. 2:10, 4. 2:04, 5. 2:03

WOD 130831:

"Hotshots 19"

6 rounds for time:

30 Air squat
19 Power clean - 60kg
7 Strict pull-ups
Run 400m

35:44

WOD 130830:

In 10 min
Push press 3-3-2-2-1-1   60,70,80,85,90,95kg

Transition 5 min

In 15 min
"Dirty Isabel"
15-10-5 reps:
Snatch - 60kg
Pull-ups
Dips

11:46

WOD 130828:

AM

In 15 min
Band Deadlift  3-3-2-2-1-1  (purple) 100,120,140,150,160,165(f)

Transition 5 min

In 15 min
"Diane"
21-15-9 reps:
Deadlift 100kg
HSPU                             9:25 (1st time ever - very bad result)

PM

Test#2:
In 5 min
L-hang for time:
Total: 2:10

In 5 min
Farmer carry for max distance 2x24kg
Total: 200m

In 15 min
C&J: 3-2-1-1-1-1-1-1     100kg

WOD 130827:

In 10 min
Strict pull-up
5 - 3 - AMAP

Transition 5 min

In 15 min
"Heaver Fran"
21-15-9 reps:
Thruster 50kg
C2B Pull-ups

9:19

WOD 130826 - (Hypertrophy - Stability) (Actice Recovery) Week 4 of 4

AM

In 15 min
Front squat 5 x 3  - 90,100,105,110,115(1)

 - Rest 5 min

In 15 min
"Elisabeth"
21-15-9 reps:
Clean 60kg
Ring Dips                  7:20 (much worse than PR)

PM

Test:
In 5 min
L-sit for time
Total: 2:36

In 5 min
HS Hold for time
Total: 2:50

In 10 min
C2B pull-ups  3 x AMAP
Total: 36

In 15 min
Snatch- 3-2-1-1-1-1-1
72,5

WOD 130824:

AM

5k Run

PM

Snatch: 2x3x30kg, 3x40kg, 2x2x45kg, 2x50kg, 1x55kg, 1x60kg, 1x62,5kg

Cl&J: 2x3x40kg, 3x50kg, 2x2x60kg, 2x65kg, 1x70kg, 1x75kg, 1x80kg

WOD 130822:

AM

EMOM for 10 minutes
Power clean + push press + push jerk  - 50kg

 - Rest 5min

In 10 min
3 rounds
Incline bench row 12
Band rows 12ea  green
Tri Band pull downs 24  green

 - Rest 2 min

In 10 min
3 rounds
HS Hold
15 GHD Sit up
24 Reverse hypers

PM

WOD #1:
10 min AMRAP
5 Butterfly pull up
5 HSPU                                        8 rounds

 - Rest 2 min

WOD #2:
EMOM for 10 min
5 Kipping pull up
5 Burpee

WOD 130821:

EMOM for 10 minutes
Clean & Jerk 2/70% - 72,5kg

 - Rest 5-10min

21-15-9
Deadlift 120kg
Box Jump 60cm            7'40"

- Rest 10 min

2 rounds not for time:
10 GHD SU w/ med ball 9kg
8ea OH Walking lunge 40kg
15 Band pull aparts  purple
L-hang 20sec

WOD 130820:

EMOM for 10 minutes
Power snatch + Snatch push press+ heaving snatch balance - 45kg

 - Rest 5 min

For time: 15-12-9ea rep rounds of:
16kg KB Push press
Pull up
Dip
32,5kg Behind the neck Split jerk                         14'30"

Each leg, no alternating

 - Rest 5 min

In 10 min
4-8-12-8-4
C2B pull up
Dips

 - Rest 2 min

3 rounds
ME HS hold
Supine extended hold 30sec
Hyper extension 12

WOD 130819: Hypertrophy and Stability 3 of 4 weeks:

EMOM for 10 minutes
Snatch 10x2@70% - 55kg

 - Rest 5-10min

EMOM for 20 min Super-Set
Back squat 10reps@ 85kg
KB Swings 15  24kg

 - Rest 10 min

In 10 min
3 rounds
12ea OH KB Step u 50cm  8kg
12 ea 2Hand KB Single leg RDL 2x16kg
Box Jump over 24/50, 18/60, 12/80cm

 - Rest 2 min

In 10min
3 rounds
10 GHD Sit up w/ med ball 9kg
15 Band pull aparts Purple
L-sit hold 20sec

WOD 130817:

12 min AMRAP of:

   10 Burpee
   25 DU

8rounds + 10

 - Rest 5 min

5 x 200m sprint/200m light jog back to recovery

WOD 130815:

AM

EMOM for 6 min
5 Power clean to push jerk @55% - 57,5kg

 - Rest 5min

A) Super set  EMOM for 20min
  a1. Incline bench row 10/2x24g
  a2. Floor press 10/60kg

PM

In 10 min
5-10-15-10-5
Kip.pull-ups
True push ups

 - Rest 2min

In 12 min
A) 3x
  a1. GHD Sit ups w/ 6kg medball 10
  a2. Band reverse hypers 12  Purple
  a3. Russian twist 15ea  8kg

WOD 130814:

EMOM for 10min
3 Cl&J 65% - 65kg

 - Rest 5min

5 rounds for time:
  5 Deadlift 100kg
  20 Wall Ball 9kg                   6'41"

 - Rest 8min

EMOM for 6 min
5 RDL 100kg

 - Rest 5 min

In 10 min
3 rounds
 4/4 pistols w/ 16kg
 8/8 Single leg DL w/ 2x16kg

WOD 130813:

AM

EMOM for 6 min
5 Power snatxh 55% - 45kg

 - Rest 5 min

21-15-9
Pull-ups
Dips
Push press 50kg                    9'27"

PM

In 10 min
5-10-15-10-5
Chin up
Dip

 - Rest 2 min

In 12 min
A) 3x
  a1. L-sit hold 20sec
  a2. TTB 12
  a3. Band pull apart 15  Purple

WOD 130812: Hypertrophy & Stability - 2 of 4 weeks

AM

EMOM for 10 min
3 Snatch 65% - 50kg

- Rest 5 min

A) EMOM for 20 min
a1. Pistols 5/5
a2. 3 Snatch deadlift + 2 Hang snatch + 1 Heaving snatch balance  - 45kg

PM

EMOM for 10 min
5 Back squat 65% - 100kg

-Rest 5min

In 10 min
4 rounds
GHD Sit up 5
OH KB Step up 10/10  8kg/50cm
KB Am.swing 15 24kg