WOD 120518:

WOD 120518:
BB Gymnastics
1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.

Notes: Work up to the limitations of your technique. I.e. your heaviest lift should not be slop, it should be technically clean.

2) EMOM for 7 minutes perform 3 Power Clean & Power (Push) Jerks @ 85% of the above.
Strength
1a) 4X5 1&1/4 Front Squats – heavier than last week, rest 60 sec.
1b) 4X8,6,4,2 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.

Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.

Conditioning
10 minute AMRAP of:
100′ KB Overhead Carry 32/24kg (2 KB 2 arms)
5 Muscle-Ups
25 Absolutely Vertical KBS 32/24kg

BB Gymnastics
1) 235#
2) 190#

Strength
1a) 210# (Failed rep 5 on set 3)
1b) 4-3-5-4 (failed rep 6 strict HSPU set 2)

Conditioning

 2 + carry + 5 MU + 1 KBS

WOD 120427:

"Amanda"
9-7-5
Muscle Up
Squat Snatch (135)

Rest 30:00

1x20 Back Squat

A.  5:05 (PR)
B.  235 x 15

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

120410

BB Gymnastics
1) Power Snatch: 5X1 @ 70% — rest 75 sec.
2) Power Clean + Push Jerk: 5X1 @ 70% – rest 75 sec.
3) Clean Pull: 3X2 @ 90% — rest 60 sec.
Conditioning
For total time:
“Elizabeth”
21-15-9 of:
Squat Cleans 135/95#
Ring Dips
*Rest 2 minutes.
12 Rope Climbs 15′
50 GHD Situps
Row 1K

BB Gymnastics
1) 5x1 @ 145#
2) 5x1 @ 205#
3) 3x2 @ 235#

Conditioning
 Elizabeth: 6:42

4+ Hours Later:

5 minutes to complete:
1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

ME UB MU: 12
EMOM: 3x UB completed

Workouts worth Logging

Press 3-3-3+
Press: 140 x 7

Front Squat 3-3-3+
245 x 5

Squat Clean and Jerk 2-2-2 (drop and go)
240#

7 RFT:
3 Squat Clean to Overhead (185)
3 Muscle Ups

Time: 8:20

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

Work Capacity

3 Rounds:
AMRAP 4:00
15 Wall Ball (20)
9 KB Swing (70)
3 Muscle Ups

Rest 2:00 B/W Rounds

1) 2 + 15 + 4
2) 2 + 15
3) 2 + 15 + 2

Work Capacity

A. Every Minute on the Minute do 3 Muscle Ups w/ 20# Vest
Continue until failure

B. 5 RFT:
15 Deadlifts (225)
20 Push Ups
25 Sit Ups

A. Completed 25 muscle ups
B. 9:58

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. 10 Sets:
10 Unbroken HSPU
(Rest as needed b/w sets)

B. 5 Rounds:
3:00 AMRAP
5 SDLHP (115)
5 Thrusters (115)
1 Muscle Up
Rest 1:00 B/W sets

Rest 2 Hours

C. For time:
Row 2k
100 KB Swings (53)
50 Push Press (85)
25 Pull Ups
25 Burpees

A. 17:49
B. 15 + 15
C. 18:07

Work Capacity

3 Rounds
In 4:00 Run 400m 1x
Remaining Time:
AMRAP Clean and Jerk @ 155#
Rest 1:00
In 4:00 Run 400m 1x
Remaining Time:
AMRAP Muscle ups
Rest 1:00

Score: 80

Work Capacity

A. 3 RFT:
12 Muscle Ups
75 Air Squats

B. 21-15-9
KB Swing (70)
Burpees

A. 9:45
B. 4:18

Strength / Work Capacity

A. Bench 3-3-3+
B. Dynamic Back Squats 12x2 @60% 3 bands 1:00 rest bw
C. Do 1 muscle up and 5 Ring Dips x3 without coming off the rings. x4 Rounds
Rest 2:00 bw rounds
D. 3 RFT
30 Pushups
20 OHS (95)
30 KBS (Red)

A. 185 x 10

B. 195#

C. Failed set 3 round 4

D. 13:30

Work Capacity

A. 8-6-4-2

Power Clean @ 205#

Muscle Ups

B. 5 RFT:

10 Box Jumps @ 38"

20 Unbroken Wall Ball @ 20#

40 Unbroken Double Unders

A. 4:30

B. 12:24

Work Capacity

AMRAP 20
2 Muscle Ups
4 Tire Jumps (2 tires stacked, about 40" total)
8 Power Clean (155)

12 + 1

Work Capacity / Team Workout / Strength

Team "Nasty Girls"
For time: (Teams of 4)
75 Pistols
40 Power Cleans, 155 / 95
21 Muscle Ups

time: 5:00

Rest 5:00

5:00 to 1RM Thruster (from the ground)
Worked to 240# (PR)

Rest 5:00
5 Attempts per member @ AMRAP Pull Ups
40-32-20-18-17

Total: 127

5 Attempts @ 3RM OHS
205 x 3 (PR)

Rest 2 hours then:

Back Squat 5-5-5+ (5-3-1 cycle)
245# x 16 reps

Bulgarian Split Squat 5x7-9
Worked to 140# x 9 reps

Benchmark "Amanda"

9-7-5 rep rounds of:
Muscle Up
Squat Snatch (135)

5:40

Work Capacity

3 sets:
Run 400m
AMRAP HSPU
Rest 2:00

14-15-16

2 sets:
Run 400m
15 HSPU
Rest 2:00

Then:
3 sets:
3 Muscle Ups
6 KB Swing (70)
50 Double Unders
10 HSPU
Rest 3:00

Then:
3 sets:
Every 6:30 complete:
20 Pull ups
20 KB Swings (53)
20 Overhead Squats
All sets unbroken

Work Capacity / Stamina

4 RFT
11 Deadlifts, 315lb.
11 Box Jumps, 30"

Time: 9:00

Rest 10:00

4:00 AMRAP
3 Muscle Ups
10 Wall Ball, 20lb.
3:00 AMRAP
KB Swing, 53lb.
2:00 AMRAP
Double Unders
1:00 AMRAP
Burpees

1. 4+3
2. 56
3. 127
4. 21

Rest 6 hours

For Time:
Run 800m
20 HSPU
Row 400m
20 HSPU
Row 800m

Time: 14:26

Rest 10:00

5 RFT
7 DB Thrusters, 2x 40lb.
7 Ring Dips (1st rep muscle up)
7 Pull Ups
40 Double Unders

Time 8:15

Work Capacity

AMRAP 20:00
2 Muscle Ups
4 Handstand Push Ups
8 Overhead Squats @ 115#

Rounds: 10

Rest 5:00

6 Sets:
1:00 Row @ 100%
1:00 Rest

HIghest Mtrs: 281
Lowest Mtrs: 251