120425

BB Gymnastics
10 minutes to establish a 1RM Power Snatch.

Notes: Take no more than 5 attempts. Warm up quickly as well. This entire event should take no more than 15 minutes.

Strength
1a) 3 X ME Bench Press @ 80% – rest 60 sec.
1b) 3 X 8 Banded GH Raise – heavy, rest 60 sec.
Conditioning
12 minute AMRAP of:
25 Double-Unders
20 Perfectly Vertical KBS 24/16kg
15 T2B

Rest 4+ hours

3 rounds for time of:
7 Hang Power Cleans (205)
14 C2B Pullups
21 Box Jumps 24″


BBG
185#

S
185 / red

C
4 + 57

G3C
8:23

Outlaw Make Up

BB Gymnastics/Conditioning
1) 5X1 20 Double-Unders + 1 Snatch (any style) @ 65%, 70%, 75%, 80%, 85% – rest EXACTLY 30 sec.

Strength
1) 1X20 Back Squat
 Conditioning (2 parts)
Part 1-
3 rounds for time of:
21 11′ Wall Balls 20/14#
21 T2B
-Then (no rest)-
10 minute AMRAP of:
3 Deadlifts 345/225#
3 Rope Climbs
30′ DB Farmer Carry 100/70#

Notes: If you do not have 100/70# DB, then use 2 BB with 85/65#.

BB Gymnastics
completed

Strength
1x20 @ 225#

Conditioning
Part 1) 7:35
Part 2) 3 + 5

WOD 120418

BB Gymnastics
1) Every 30 sec for 5 minutes complete 2 Snatches (full squat) @ 75%.
Notes: There will be a 10 Burpee penalty for every missed rep.
2) Every 30 sec for 5 minutes complete 1 Clean & Jerk (full squat) @ 75%.
Notes: There will be a 20 Burpee penalty for every missed rep.
Strength
1a) 3 X ME Bench Press @ 75% – rest 60 sec.
1b) 3 X ME Strict C2B Pullups – rest 60 sec.

Notes: If you know you have more 10 reps, add a 20lb vest. If you know you have more than 20, add a 40lb vest.

Conditioning
25 Wall Balls 20/14lb
40 Absolutely Vertical KBS 32/24kg
40 GHD Situps
25 Wall Balls 20/14lb
40 Deadlifts 225/150lb
40 T2B
25 Wall Balls 20/14lb
For time.

Group 3 Conditioning
7 minute AMRAP of:
5 Power Snatches 135/95#
15 HR Pushups
30 Double-Unders


BB Gymnastics:
155# Snatch
196# Clean and Jerk

Strength
1a) 11-9-8 (175#)
1b) 10-6-5

Conditioning:
16:57

 G3 Conditioning
4 + 12

WOD 120417:

BB Gymnastics
1) 5X2 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk @ 65% (of 1RM Clean & Jerk) – rest 75 sec.
Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.
Strength
1) 12 Minutes to establish a 1RM High-Bar Back Squat.
Notes: Take no more than 4 attempts. Start at approximately 80-85% of your old 1RM, then work to 90-95%, then either match or beat your old PR.
2) 3 X ME Strict HSPU – rest 2 minutes.
Notes: Standard is hands on floor and head to floor. Hands must be inside elbow width.
Conditioning
3 rounds for time of:
100 Double-Unders
20 Pistols (10l/10r – apportion in any way)
10 Push Jerks 155/105#

GROUP 3 Conditioning
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pullups

BB Gymnastics
1) 175#

Strength
1) 345#
2) None (Bad shoulders)

Conditioning
7:50

G3 Conditioning
7:34 (PR) 

120413

A.
Run 800m
30 Muscle-Ups
Run 800m
For time

Rest 4+ hours


B.  8 minute AMRAP of:
3 Rope Climbs 15′
20 HR Pushups
30 Double-Unders


A.   11:10 rx
B.  3 + 15

Strength / Work Capacity

A. Press 5-5-5+
B. Deadlift 5-5-5+
C. 3 Rounds:
In 5:00 Run 400m 1x
Remaining time:
AMRAP:
3 Clean and Jerks (185)
3 Muscle Ups
Rest 2:00
In 5:00 Row 500m 1x
Remaining Time:
AMRAP:
7 Burpees
21 Double Unders

A. 130 x 8
B. 350 x 14
C. 17 + 39

Strength / Work Capacity / Stamina

A. Back Squat 5-5-5+
B. 3 RFT:
10 Overhead Squats (135)
50 Double Unders

C. 5 RFT:
20 Wall Ball (20)
18 KB Swings (70)
15 Ring Dips
12 Pistols
Run 400m
(w/20# Vest)

A. 270 x 11
B. 3:07
C. 37:51

Work Capacity / Stamina

For Time:
Run 200m
45 Wall Ball (20)
25 KB Swings (70)
45 Double Unders
25 Push Jerks (135)
45 Box Jump Overs (24)
25 Power Cleans (135)
45 Burpees
25 Ring Dips
45 Toes to Bar
Run 200m

Time: 22:43

Work Capacity

A. OCTD Qualifier #1
AMRAP 10:00
75 Double Unders
50 Box Jumps (24)
25 Shoulder to Overhead (105)

B. 3 RFT:
Run 400m
15 Thrusters (95)
15 Pull Ups

A. 2 + 75 + 37
B. 7:42

Work Capacity

For Time:
50 Double Unders
45 Wall Ball (20)
40 Toes to Bar
35 Bar Facing Burpees
30 KB Swings (70)
25 HSPU
20 Squat Cleans (155)
15 Muscle Ups
10 OHS (155)
5 Prower Pushes 80ft.

Time: 30:42

Work Capacity

A. For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

B. Five rounds for time of:
35 Double-unders
Run 200 meters

A. 9:37
B. 6:42

Strength / Benchmark "Flight Simulator"

A. Deadlift 3-3-3+
B. "Flight Simulator"
Unbroken Double Unders
5-10-15-20-25-30-35-40-45-50
45-40-35-30-25-20-15-10-5

A. 370 x 7
B. 9:37

Work Capacity

A. AMRAP 15:00

3 L Pull Ups

6 Pistols

9 Toes to Bar

B. AMRAP 10:00

60 Bar Facing Burpees

30 Deadlifts 225#

30 Handstand Push Ups

C. AMRAP 5:00

Double Unders

A. 10 + 15

B. 116

C. 249

Strength / Work Capacity

A. Back Squat 3-3-3+

B. Every Minute on the Minute 10x Unbroken Pull Ups (10 minutes)

C. 3 RFT:

10 OHS @ 135#

30 Double Unders

A. 270 x 15

B. Completed

C. 2:49

Work Capacity

‎5 Rounds at 90%. Goal is all sets same time and effort. Want to establish control over the workouts and understand how much you have to give.

35 Double Unders
15 Pullups
10 Burpees
15 Box Jumps
35 Double Unders

Rest 3:00 bw rounds

1) 1:58

2) 1:57

3) 1:55

4) 1:52

5) 1:50

Strength / DE / Work Capacity

A. Bench Press 3-3-3+
B. DE Front Squat (Dynamic Effort) 12x2 @50% of 1RM with Exactly :45 rest bw sets.
C. 5 RFT
-10x Push Press (135/95)
-10x Front Squat (135/95)
-30x Double Unders
10x Burpees
Rest 3:00 after each round

A. 142, 162, 182 x 12

B. 12x2 @ 145#

C. 1:19, 1:24, 1:20, 1:37, 1:35

Strength / Work Capacity

A. Press 5-5-5+ (5-3-1 cycle)
B. Ring Dips 5x5
C. 3 RFT
9x Hang power clean and push jerk (155),
25 Box jumps, 24"
50 Double unders

A. 115 x 10
B. 80# x 5
C. 7:12

Benchmark of Death "Miagi"

50 Deadlift 135/95 LB
50 DB KB Swings 24/16 KG
50 Pushups
50 CL/JK 135/95 LB
50 Pullups
50 Taters 24/16 KG
50 Box Jumps 24/20"
50 Wall Climbs
50 Knee to Elbows
50 Double Unders

Time: 49:48

Work Capacity / Team Workout

Full Mission Profile:
Teams of 2:

Row 2k
5,000 pounds ground to shoulder
250 box jumps 24/20
100 kb swings 1.5 / 1 pood
50 cousins (deck squat to wall ball)20#
75 KTE
100 push ups
Run 400 forward
Run 400m backwards
250 double unders

Work Capacity / Team Workout

Teams of 4 (2 men, 2 women)
For time:
250 Chest to Bar Pull Ups
250 KB Swings (53/35)
250 Double Unders
250 Overhead Squats

Time: 23:16