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

Strength / Work Capacity

A. Press 5-3-1+

B. Deadlift 5-3-1+

C. 3 sets of Max rep unbroken HSPU

D. 10-1 Ladder for time:

HSPU

Strict Pull Up

KB Swing (70)

A. 132# x 9

B. 380# x 9

C. 13, 12, 10

D. 10:56

Strength

A1. Back Squat 5-3-1+

Rest :30

A2. Strict Chins 5-3-1+

Rest 2:00

B. AMRAP Strict Chins x 3 sets

C. Bulgarian Split Squat x 4 sets (7-9) reps

A. 275 x 10, 40# x 8

B. 13-9-10

C. 160# x 9 ea.

Strength / Work Capacity

Front Squat 5-5-5-5-5

225-235-245-255-260

For Time:
21 Ring Dips
20 Wall Ball (20)
10 Strict Pull Ups
15 Ring Dips
20 Wall Ball
10 Strict Pull Ups
9 Ring Dips
20 Wall Ball
10 Strict Pull Ups

Then:
AMRAP 6:00 Squat clean ladder 1-6

44 reps completed

Time: 6:22
Then:
3 sets:
Row 300m
10 Burpees
Rest 2:00

1:18
1:22
1:28

2 sets:
Row 300m
10 Box Jumps (30)
Rest 2:00

1:58
1:33

1 set:
Row 300m
10 Box Jumps (30)
100 Double Unders
2:54

Strength

A1) Overhead Squat 3-3-3-3
Rest :30
A2) AMRAP L - Pull Up
Rest 2:00

OHS: 175 - 185 - 200 - 215 x 2
LPU: 14 - 10 - 9 - 10

Rest 5:00

3 sets:
B1) AMRAP Back Squat @ 205#
Rest 1:00
B2) AMRAP Strict Pull Up
Rest 3:00

R1) 24 - 10
R2) 20 - 10
R3) 16 - 9

Stamina / Strength / Work Capacity

3 RFT:
10 Deadlifts @ 275#
10 Overhead Squats @ 115#

Time: 5:30

Rest 7 hours

A) Split Jerk 1-1-1
Worked to: 240#

B1) Front Squat 7-7-7
rest :10
B2) 3 Strict C2B Pull Ups, 4 Strict Pull Ups, 5 Kipping C2B Pull Ups

FS: 230#

Then:
4 RFT:
6 Unbroken HSPU
15 Unbroken KB Swing @ 70#
35 Unbroken Double Unders

Time: 5:57

Strength

Front Squat 5-5-5

Rest :30

AMRAP Strict Pull Ups w/30# Vest

Rest :30

Shoulder Press 3-3-3

FS: 230 - 235 - 240

PU: 8-7-7

Press: 140-140 (fail rep 3) - 135

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

AMRAP 15 min
1 Push Press @ 100#
1 Strict Pull Up
3 Push Press @ 100#
3 Strict Pull Up
5 Push Press @ 100#
5 Strict Pull Up

Round completed: 9 + 13 reps

Strength

Deadlift 4x3 @ 80%
DL: 355# x 3 reps

After each set of Deadlift do:
5 Ring Handstand Push Ups
5 Strict Pull Ups

IWT / Work Capacity

With 75# Barbell Overhead 2 walking lunge steps 1 OHS x 5
500m Row
2 min. Rest
3 rounds
5 min. Rest
10 Strict Pull Ups
1 min. Max Double Unders
2 min. Rest
3 Rounds
5 min. Rest
3x TGU each side @ 44#
1 min. AirDyne
2 min. Rest
2 Rounds

Rest 2 hours then:

For time:
5 Unbroken Double Unders
50m Sprint
10 Unbroken Double Unders
50m Sprint
15 Unbroken Double Unders
50m Sprint
20 Unbroken Double Unders
50m Sprint
25 Unbroken Double Unders
50m Sprint
30 Unbroken Double Unders
50m Sprint
35 Unbroken Double Unders
50m Sprint
40 Unbroken Double Unders
50m Sprint
45 Unbroken Double Unders
50m Sprint
50 Unbroken Double Unders
50m Sprint

Time: 15:16

Endurance / Stamina

15 minute swim for max lengths
7 minutes max push ups
7 minutes max strict pull ups
7 minutes max ring dips
7 minutes max sit ups
7 minutes max squats
15 minute swim for max lengths

Swim: 22
Push Ups: 144
Pull Ups: 44
Ring Dips: 98
Sit Ups: 90
Squats: 240
Swim 22

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Body: 8/10
Sleep: 5/8
Nutrition: 8/10
Notes: Great workout

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)


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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.