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 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

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

Strength / Work Capacity

A. Hang Power Snatch 3-3-3-3-3
B. 21-15-9
Power Snatch (95)
Overhead Squat (95)
C. 3 RFT:
10 HSPU
15 GHD Sit Ups
20 Pistols

A. 160#
B. 5:40
C. 5:40

Strength / Work Capacity

A. Press 3-3-3+
B. Deadlift 3-3-3+
C. 21-18-15-12-9-6-3
Power Snatch (95)
SDLHP (95)

A. 140 x 5
B. 370 x 8
C. 13:59

Benchmark "Isabel" / Work Capacity

A. "Isabel"
For time:
30 Snatches

B. 5 RFT:
Run 200m
30 Box Jumps (24)
10 Toes to Bar

A. 2:04 (PR)
B. 10:45

Strength / Work Capacity / Team Workout

Push Press 5-5-5

185 - 195 - 200 (F)

Teams of 3:
75 Power Snatches 95/65
100 Wall Ball 20/14
10 Rope Climbs 15ft.

Time: 11:44

Work Capacity

For time:
All with a (95/65#) bar complete:

50 Power Cleans

40 Front Squats

30 Push Jerks

20 Power Snatches

10 Burpee squat clean and jerks

500m Row

Time: 13:20

Work Capacity / Stamina

For Time:
30 Power Snatches (135)
30 Front Squats (135)
30 Power Cleans (135)
30 Burpees

11:42

Then:
3 RFT:
7 Deadlifts (315)
7 Box Jumps (30)

3:11

Work Capacity

5 Rounds for time of:
400m Run
10 Power Snatches @ 135#

Time: 13:25

Work Capacity / Strength / Stamina

AMRAP 10:00 (Sectional WoD #1)
30 Double Unders
15 Power Snatches @ 75#

Rounds: 7 + 30 + 9

Rest 3 hours then:

A1) Back Squat 5-5-5-5
Rest :30
A2) Bar Dip 5-5-5-5
Rest 2:00

Worked to: 270# Back Squat - Failed @ 285# Rep 5
Worked to: 68#

C) 5 Rounds of: 1:00 Work 1:00 Rest:
Wall Ball @ 30#
Push Jerk @ 135#

Reps: 148

Strength / Stamina / Work Capacity

15:00 to work to a Heavy Power Snatch
Worked to 170#

1-10 Ladder of Deadlift @ 245#
After each set of DL perform:
5 Muscle Ups
7 Burpees
10 Toes through Rings

Time: 32:04

Rest 5 Hours then:

3 RFT:
Run 400m
15 Squat Snatches @ 75#
9 HSPU

Time: 15:24

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

Then:
3 rounds for time
21 Power Snatch 95#
21 Box Jumps 26"
21 Push Ups

Time: 8:22

Work Capacity / Stamina

“The Lullaby” @ 105#

A. At the top of every minute do 5 Power Snatches (100/75#) with the remaining time perform as many burpees as you can. Time stops when you get to 100 burpees.

Rest 5 minutes

B. At the top of every minute do 5 OH squats (100/75#) with the remaining time perform as many double unders as you can. Time stops when you get to 300 double unders.

a. 10:57 b. 11:46 used 105# barbell

Then:
3 rounds:
400m run
20 floor wipers @ 135#

Time: 8:11

Work Capacity

• Round 1:
• Max Power Cleans in 3:00 (185)
• Row 500m
• Rest 5 minutes
• Round 2:
• Max Shoulder to Overhead in 3:00 (135)
• Row 500m
• Rest 5 minutes
• Round 3:
• Max Double Unders in 3:00
• 500m Row

Power Cleans: 25
Row: 1:44
Shoulder to Overhead: 31
Row: 1:49
Double Unders: 104
Row: 1:48

Then:
21-15-9 rep rounds for time of:
Power Snatch @ 95#
Ring Dip

Time: 5:25

Strength / Work Capacity

Snatch heavy single
Worked up to: 70kg. 154#

Clean and Jerk heavy single
Worked up to: 105kg. 231#

Rest 9 hours then:

“The Lullaby”

A. At the top of every minute do 5 Power Snatches (100/75#) with the remaining time perform as many burpees as you can. Time stops when you get to 100 burpees.

Rest 3 minutes

B. At the top of every minute do 5 OH squats (100/75#) with the remaining time perform as many double unders as you can. Time stops when you get to 300 double unders.

(total time minus the rest.) = 20:33

Work Capacity / Stamina

Complete as many rounds as possible in 20 minutes of:
4 Handstand Push Ups
8 KB Swings @ 72#
12 Power Snatches @ 95#

Rounds: 10 + 19 reps

Strength / Work Capacity

Snatch
5x2 @ 145#

Then:
4 TGU each side @ 65# Barbell

Then:
3 Rounds for time of:
250m Row
15 GHD Sit Ups
10 Power Snatch @ 115#

Time: 13:33

Strength / Work Capacity

Work up to heavy Power Snatch
Worked up to: 145#

Then:
1 minute max effort Push-Press @ 95#
2 minute max effort Double Unders
3 minute max effort: 5 Pull Ups, 10 Push Ups, 15 Air squats
5 Rounds

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Report

• Body: No Soreness, but I am exhausted
• Sleep: 4 hours, + 2.5 hour nap
• Nutrition: Pure Paleo
• Tomorrow's Projection: SEALfit