Make Up WOD

BB Gymnastics
1) 5X2 Snatch @ 80% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.
2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.

Conditioning (pain threshold)
5 rounds for total working time of:
3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%
Rest 1:1


 BBG
1) 175#
2a) 235#
2b) 180#

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

WOD 120424

BB Gymnastics
1) 4X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 40 sec.

Notes: The percentages should be based on your 1RM Clean. The entire complex should be unbroken. If you are a regional competitor and are not a member of Group 1, you should perform this at above 225/135# even if that is above 75%.

2) 4X3 Snatch Balance (NO heaving) – rest 60 sec.
Strength
1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

1b) 3X5 Strict Pullups + ME Kipping Pullups – rest 60 sec.

Notes: This should be one unbroken set of 5 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

Conditioning
Teams of 4 (2 Men, 2 Women)
For time:
20 Partner deadlifts (455 lbs)
20 Handstand push-ups
20 Partner deadlifts (315 lbs)
20 Handstand push-ups
20 Handstand push-ups
20 Partner deadlifts (455 lbs)
20 Handstand push-ups
20 Partner deadlifts (315 lbs)

Rest 30:00

Teams of 4 (2 Men, 2 Women)
For time:
20 Muscle-ups while partner holds 225 pounds
60 Wall ball shots (20-pound ball to 10') while partner holds chin over the bar
100' Buddy and 100-pound dumbbell carry
40 Box jumps, alternating on 24" box
100' Buddy and 100-pound dumbbell carry
2 Muscle-ups
20 Muscle-ups while partner holds 135 pounds
60 Wall ball shots (14-pound ball to 10') while partner holds chin over the bar
100' Buddy and 70-pound dumbbell carry
40 Box jumps, alternating on 20" box
100' Buddy and 70-pound dumbbell carry
2 Muscle-ups

2012 Regional Event #1 (Team)

For time:
20 Partner deadlifts (455 lbs)
20 Handstand push-ups
Rest 1:11
20 Handstand push-ups
20 Partner deadlifts (455 lbs)

Time: N/A 

Rest 5+ hours:

For time:
Row 1k
25 Pistols
15 Hang Cleans (225)

Time: 9:28

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) 

Benchmark "DT" / Work Capacity / Stamina

A. "DT"
5 RFT:
12 Deadlifts (155)
9 Hang Power Clean (155)
6 Push Jerks (155)

B. 21-15-9
HSPU
Burpee

A. 9:09
B. 8:02

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

Work Capacity / Stamina

For time:
50 Box Jumps, 20"
5 Rope Climbs @ 15'
50 KB Swings @ 70#
50 Sit Ups
57 Hang Power Cleans @ 2x 35# DBs
Run 800m
50 Back Extentions

Then:
21-15-9
OHS @ 95#
SDHP @ 95#

Time: 4:21

Work Capacity

AMRAP 6:00
6 Hang Power Cleans @ 155#
3 HSPU

Score: 6+3

IWT / Stamina

10 Weighted Step Ups (5 each leg) @ 135#
400m Sprint
2 min. Rest
3 Rounds
5 min. Rest
7 Hang Power Cleans @ 165#
50 Double Unders
2 min. Rest
3 Rounds
5 min. Rest
7 Shoulder to Overhead @ 165#
10 Burpees
2 min. Rest
3 Rounds

Rest 6 hours then:
5 Rounds for time of:
15 Deadlifts @ 225#
20 Wall Ball Shots @ 20#
25 Pull Ups

Time: 24:02

Work Capacity

3 Power Cleans @ 185#
3 Burpees

Every minute on the minute for 15 minutes.

Work Capacity

For time:
1,000m Row
21 Push Press @ 75#
15 Ring Dips
9 Toes to Bar
450m Run
21 Hang Cleans @ 75#
15 Pull Ups
9 V-Ups
21 Box Jumps @ 24"
15 Wall Ball
9 Burpees

Time: 11:22

-----------------------

Report

• Body: Hamstrings are sore, lower back is tight
• Sleep: 7 hours
• Nutrition: only 1 paleo meal
• Tomorrow's Projection: Rest Day

Benchmark 4 mile run / Swim

Run 4 miles for time:
Time: 32:29

Then:
Team Pool WOD - teams of 4
5 Rounds for time of:
15 Deadlifts @ 135#
12 Hang Power Cleans @ 135#
9 Front Squat @ 135#
6 Push Jerk @ 135#

Time: 50:21

Work Capacity / Benchmark "Annie / Benchmark "DT"

4 Rounds for time:
Run 400m
7 Strict Pull Ups
11 Ball Slam @ 25#
15 Push Ups (Unbroken)

Time - 13:28

"Annie"
50-40-30-20-10 reps for time of:
Double Unders
Sit Ups

Time - 7:45


"DT"
5 Rounds for time of:
12 Deadlift @ 155#
9 Hang Power Cleans @ 155#
6 Push Jerk @ 155#

Time - 16:10 (PR)


----------------

Daily Report

• Today's Motivation: "You have to learn the rules of the game. And then you have to play better than anyone else." - Albert Einstein
• Body: 100% I felt great today. 3 workouts = fun. We will see about tomorrow
• Sleep: 8 hours
• Nutrition: Paleo + 2 protein shakes
• Notes: I felt great today I hit a Personal Record on the workout DT by 7 minutes... after 2 workouts. Great day.

Work Capacity

5 Rounds for time of:
Run 400m
15 Deadlift
12 Hang Power Clean
9 Front Squat
6 Push Jerk

135# Barbell

Time: 32:18

Bipolar Weather

Complete as many rounds as possible in 20 minutes of:
95lb. Thruster, 5 reps
95lbs. Hang Power Clean, 7 reps
95lb. Sumo Deadlift-Highpull, 10 reps

Rounds: 10