Make Up

WOD 120515:

BB Gymnastics
5X2 Clean & Jerk @ 80% – rest 60-80 sec.
Strength
15 minutes to establish a 3RM Back Squat.
Conditioning
Tabata:
Pullups

Notes: Alternating sets between strict & kipping (butterfly or glide). 8 rounds total work, beginning with strict.

 Not enough time for second part of conditioning

BBG
215#

S
325#
Failed rep 3 @ 335#

C
Tabata:
Max Strict: 10
Max Kipping: 13
Low Strict: 4
Low Kipping: 7

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

Regional Event #4 (Team)

Teams of 4 (2 Men, 2 Women)
For time:
75 Back squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (45 lbs)
75 Back squats (135 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135 lbs)
75 Front squats (85 lbs)
50 Pull-ups
25 Shoulder-to-overhead (85 lbs)
75 Overhead squats (65 lbs)
50 Pull-ups
25 Shoulder to overhead (65 lbs)

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) 

A.  Clean and Jerk a heavy single
B.  "Helen"
Run 400m
21 KB Swing (53)
12 Pull Ups

C.  Snatch a heavy single
D.  Front Squat 6 x 2 @ 235#

A. 245#
B.  7:49
C.  185#
D.  complete

Strength / Work Capacity / Stamina

A. Front Squat 5-5-5+
B. 5 RFT:
7 Squat Cleans (155)
14 KB Swings (53)

C. 5 RFT:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

A. 230 x 9
B. 8:16
C. 29:34

OC Throwdown Qualifier #2

For Time:
15 Squat Cleans (155)
30 Pull Ups
12 Squat Cleans
24 Pull Ups
9 Squat Cleans
18 Pull Ups

Time: 6:30

OCTD Q #2

"OC Throwdown Qualifier #2"
15 Squat Cleans (155)
30 Pull Ups
12 Squat Cleans (155)
24 Pull Ups
9 Squat Cleans (155)
18 Pull Ups

Time: 6:56

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

Strength / Work Capacity

A. Front Squat 3-3-3+
B. Weighted Pull Up 1-1-1
C. For Time:
20 Squat Snatches (135)
5 Rounds of "Mary"
5 HSPU
10 Pistols
15 Pull Ups
Then..
20 Clean and Jerks (135)

A. 255 x 5
B. 90#
C. 13:44

Strength / Work Capacity

A1. Back Squat 3-3-3+
Rest :30
A2. AMRAP L-Pull Up
Rest 2:00

B. For Time:
30 Pull Ups
30 Pistols
Run 200m
20 Pull Ups
20 Pistols
Run 200m
10 Pull Ups
10 Pistols
Run 200m

A1. 285 x 8
A2. 38
B. 5:40

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

AMRAP 10:00
8 Pull Ups
8 Squat Cleans (135)
8 Medball Sit Ups
8 Supermans

Rounds: 6

Strength / Work Capacity

A. Work Up to Heavy Clean and Jerk
B. 30-20-10 (200m Run after each round)
Pull Ups
2 for 1 Wall Ball (20)

Strength / DE / Work Capacity

A. Bench Press 5-3-1+
B. Dynamic Effort Back Squat 10x3 @ 50% (2 red, 1 blue, 2x Knot) 1:00 recoveries
C. 3 Rounds: (wearing 20# vest)
30 Wall Ball (20)
15 Pull Ups
15 Ring Dips

A. 195 x 13
B. 135#
C. 1:55, 2:11, 2:45

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

A1. Back Squat 3-3-3+
Rest :10
A2. Chins 3-3-3+
Rest 2:00

A1. BS 260 x 12
A2. 13 @ 0#

B1. Front Squat 10 reps x 5 sets @ 60%
Rest :10
B2. Pull Ups 15-20 reps unbroken x 5
Rest 3:00

B1. Unbroken each set
B2. 20 reps every set completed

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 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

Strength / Work Capacity

Back Squat 5-5-5-5-5

255-260-265-270-275

Then:
1/3 Badger:
30 Squat Cleans (95)
30 Pull Ups
Run 800m

Time: 10:53