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

Outlaw Make Up

BB Gymnastics/Conditioning
1) 5X1 20 Double-Unders + 1 Snatch (any style) @ 65%, 70%, 75%, 80%, 85% – rest EXACTLY 30 sec.

Strength
1) 1X20 Back Squat
 Conditioning (2 parts)
Part 1-
3 rounds for time of:
21 11′ Wall Balls 20/14#
21 T2B
-Then (no rest)-
10 minute AMRAP of:
3 Deadlifts 345/225#
3 Rope Climbs
30′ DB Farmer Carry 100/70#

Notes: If you do not have 100/70# DB, then use 2 BB with 85/65#.

BB Gymnastics
completed

Strength
1x20 @ 225#

Conditioning
Part 1) 7:35
Part 2) 3 + 5

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

OCTD Q #3

5 RFT:
8 Bar Facing Burpees
8 Deadlifts (225/155)
8 Toes to Bar

Time: 5:14

Work Capacity / Stamina

For Time:
Run 200m
45 Wall Ball (20)
25 KB Swings (70)
45 Double Unders
25 Push Jerks (135)
45 Box Jump Overs (24)
25 Power Cleans (135)
45 Burpees
25 Ring Dips
45 Toes to Bar
Run 200m

Time: 22:43

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. AMRAP 15:00
10 Wall Ball (20)
10 Toes to Bar
10 Box Jumps (24)

B. #1

A. 10+16
B. 6:21

Work Capacity

A. 7 RFT:
10 Chest to Bar Pull Ups
10 Handstand Push Ups

B. "Cement Mixer"
7 Rounds:
Every 3:00 complete
400m Run
12 Toes to Bar

A. 9:41
B. 1:28 (best) 2:22 (worst)

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

Work Capacity

A. AMRAP 15:00

3 L Pull Ups

6 Pistols

9 Toes to Bar

B. AMRAP 10:00

60 Bar Facing Burpees

30 Deadlifts 225#

30 Handstand Push Ups

C. AMRAP 5:00

Double Unders

A. 10 + 15

B. 116

C. 249

Strength / Work Capacity / Stamina

A. Press 5-5-5+

B. Deadlift 5-5-5+

C. 5 RFT:

5 Power Cleans @ 205#

5 Push Press @ 165#

Rest 10:00

D. AMRAP 10:00

1 Rope Climb, 15ft.

8 HSPU

10 Toes to Bar

A. 120 x 10

B. 340 x 14

C. 6:52

D. 5 + 6

Strength / Work Capacity / Stamina

Thruster Ladder 155# - 225#
1 Thruster every :30
Add 10lb. every completed thruster

Then:
Every 2:00 Perform:
2x Squat Clean Thrusters
Started @ 195 - Failed @ 215#

7 RFT:
3 Squat Cleans @ 205#
4 Box Jumps @ 30"
5 C2B Pull Ups
6 KB Swings @ 2pood

Time: 13:36

Rest 5 hours then:

3 RFT:
10 GHD Sit Ups
15 T2B
30 Double Unders

Time: 5:24

Work Capacity / Stamina / Work Capacity

For time:
1k Run
30 HSPU
1k Row

Time: 12:05

Rest 7 hours then:

10-1 Ladder of:
315lb. Deadlift
Box Jump, 36"
Ring Push Up

Time: 14:24

Rest 5:00

5 Sets:
Every 2:30 perform:
10 Burpees
10 Toes to Bar
40 Double Unders

Strength / Work Capacity

5 Sets:
10 Deadlifts
10 Box Jumps @ 30"
Rest 3:00

*Deadlift touch and go for speed and maximal weight
*Box Jumps touch and go for speed

1) 275
2) 295
3) 315
4) 325
5) 335

Rest 5:00

AMRAP 7:00
7 Toes to Bar
21 Double Unders

Rounds: 9+3

CF Games Open 11.5

AMRAP 20:00
5 Power Cleans, 145#
10 Toes to Bar
15 Wall Ball shots, 20#

11+1 completed

CF Games Open 11.5

Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball

9+15

Work Capacity / Stamina

A. 7 RFT:
15 SDLHP (75)
12 Pistols (alternating)
9 HSPU

14:09

Rest 10:00

B. Top of every minute 5x Burpee
Remaining amount of time complete:
AMRAP Toes to Bar
Time ends when 100x toes to bar are completed

Rest 5:00

C. Top of every minute 5x Box Jump (30)
Remaining amount of time complete:
AMRAP Wall Ball (20)
Time ends when 100x wall ball are completed

Strength / Work Capacity / Stamina

A. Deadlift 3-3-3-3
A2. Handstand pushups amrap strict
B. 5 RFT
5 deadlift (275)
10 Burpees
C. AMRAP in 10 min.
5 Toes to Bar
5 ring dips
30 double unders

A. 375 - 385 - 405 - 405 x 2
A2. 6 - 16 - 13 - 11

B. 3:15

C. 10 + 5

Benchmark "Fran" / Work Capacity

"Fran"
21-15-9
95lb. Thruster
Pull Ups

Time: 2:25 (PR)

Rest 15:00

PART 1 (for time):

50 Wallballs (20#/14#) plus
3 ROUNDS:
30 Double Unders;
15 Toes to Bar;
10 Front Squats (135#/95#)

PLUS (IMMEDIATELY FOLLOWING)

PART 2 (max weight):

1 Rep Max Clean (3 MINUTE TIME LIMIT)

Part 1: 10:33

Part 2: 235#

Notes: I was fried after fran. I was exhausted after 10 wall balls...