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

12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Score: 128

Strength / Work Capacity

A. Back Squat 3-3-3+
B. 5 Rounds:
AMRAP 3:00
5 Hang Squat Snatch (115)
7 Chest to Bar Pull Ups
9 KB swings (70)
Rest 2:00 b/w rounds

A. 285 x 6
B. 7 + 51

Work Capacity

1-10 Thruster Ladder (135)
10 C2B Pull Ups after each set.

Time: 12:32

Strength / Work Capacity

A. Back Squat 5-3-1+
B. 3 Rounds:
20 C2B Pull Ups
20 KB Swings (70)
20 Burpees
Run 200m
Rest 3:00

A. 300 x 3
B. 2:59, 3:31, 4:30

Strength / Work Capacity

A. Back Squat 5-5-5+
B. Work Up to a heavy Squat Clean
C. "unbroken 2.0"
7 RFT
4 HSPU
5 Squat Cleans (135)
6 C2B Pull Ups
7 KB Swing (2 pood)

A. 270 x 11
B. 250
C. 11:29

Work Capacity

A. 7 RFT:
10 Chest to Bar Pull Ups
10 Handstand Push Ups

B. "Cement Mixer"
7 Rounds:
Every 3:00 complete
400m Run
12 Toes to Bar

A. 9:41
B. 1:28 (best) 2:22 (worst)

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

Strength / Work Capacity / Stamina

Thruster Ladder 155# - 225#
1 Thruster every :30
Add 10lb. every completed thruster

Then:
Every 2:00 Perform:
2x Squat Clean Thrusters
Started @ 195 - Failed @ 215#

7 RFT:
3 Squat Cleans @ 205#
4 Box Jumps @ 30"
5 C2B Pull Ups
6 KB Swings @ 2pood

Time: 13:36

Rest 5 hours then:

3 RFT:
10 GHD Sit Ups
15 T2B
30 Double Unders

Time: 5:24

Work Capacity

Every minute on the minute for 10:00 complete:
5 Squat Clean Thrusters @ 135#

Rest 3:00

Every minute on the minute for 5:00 complete:
10 Chest to Bar Pull Ups

Rest 1:00

Every minute on the minute for 3:00 complete:
25 Sit Ups (hands on temples, feet anchored)

Strength / Work Capacity

A1. Front Squat 3-3-3-3
Rest :30
A2. AMRAP C2B Pull Up w/20# Vest
Rest 2:00

FS = 245 - 255 - 260 - 265
PU = 16 - 13 - 11 - 10

For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

Time: 19:12

Work Capacity / Strength / Stamina

5 Rounds for time of:
5 Muscle Ups
10 Power Cleans @ 135#
200m Run

Time: 10:25

Rest 15:00

Then:
AMRAP 12:00
3 Bench Press @ 185#
5 Back Squats @ 225#

Rounds: 10

Rest 3 hours then:

5 Rounds for time of:
10 Overhead Squats @ 155#
:20 L-Sit
15 Chest to Bar Pull Ups

Time: 19:35

Work Capacity

For time:
21 Thrusters @ 95#
21 C2B Pull Ups
10 Clean and Jerk @ 135#
15 Thrusters
15 C2B Pull Ups
10 Clean and Jerk @ 135#
9 Thrusters
9 C2B Pull Ups
10 Clean and Jerk

Time: 9:14

Work Capacity

12-9-6-3 Rep rounds for time of:
Chest to Bar Pull Up
Front Squat @ 135#
HSPU

4:47

Then:
AMRAP 12:00
10 Push Jerks @ 115#
20 Box Jumps @ 24"
30 Double Unders

Rounds: 7 + 5

Work Capacity

3 sets:
12 thrusters – 115#
Row 90 sec @ +20 sec of your best 500 m sprint
rest 2 min
+
3 sets;
12 Power Snatch -115#
Row 60 sec @ +15 sec of your best 500 m sprint
rest 2 min
+
3 sets;
12 c-b pullups
Row 30 sec @ + 10 sec of your best 500 m sprint
rest 2 min

Strength / Work Capacity

Overhead Squat 7x10

Chase w/ 10 Strict Pull Ups

Worked to 155#, failed rep 10 @ 160#

5 Rounds of:

10 GHD Sit Ups

20 Push Ups

Then:

3 RFT

10 Hang Squat Snatches @ 95#

10 Burpees

10 C2B Pull Ups

Time: 8:19

Work Capacity

"W.T.F"
3 Rounds for time of:
7 Burpees (1ft. above reach)
10 Chest to Bar Pull Ups
7 Squat Clean Thrusters @ 135#

Time: 5:19

Strength / Work Capacity / Stamina

3x5 OHS
10 Minutes to establish a 2RM OHS
Worked to 195#, failed @ 205#

Then:
"BAMF"
5 minute window to complete
1x 500m Row
Remaining amount of time do
AMRAP Thrusters @ 135# / 95#
2 minute rest
5 minute window to complete
1x 400m run
Remaining amount of time do
AMRAP Muscle ups / Pull ups
2 minute rest
3 rounds

Reps: 108

Then:
"Unbroken 20"
7 Rounds for time of:
4 Handstand Push Ups
5 Squat Cleans @ 135#
6 Chest to Bar Pull Ups
7 KB Swings @ 53#

*each movement must be done unbroken

Time: 11:05

Strength / Work Capacity / Stamina

Bench Press 3-3-3-3-3
1) 185#
2) 205#
3) 210#
4) 210#
5) 215#

Then:
3x 135# to failure

Then:
21-15-9 reps for time of:
115# Push Press
Chest to Bar Pull Ups
Box Jump @ 30"

Time: 5:58

Then:
1000m Row
25 Wall Ball Shots @ 20#
750m Row
20 Wall Ball
500m Row
15 Wall Ball
250m Row
10 Wall Ball

Time: 15:04

Work Capacity / Strength / Stamina

A)
3 minute AMRAP
135# Thruster
1 minute rest
500m Row

29 Thrusters completed
500m Row: 1:39

B)
Bear Complex x 7 rounds
1 Power Clean
1 Front Squat
1 Push jerk
1 Back Squat

No Dumping throughout the rounds, each round must touch and go. Barbell may rest on any part of the body.
Two attempts failed @ 155#

C)
15 minute AMRAP
6 Chest to Bar Pull Ups
9 Burpees
18 Squats

Score: N/A