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

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

Strength / Work Capacity / Stamina

A. Back Squat 5-5-5+
B. 3 RFT:
10 Overhead Squats (135)
50 Double Unders

C. 5 RFT:
20 Wall Ball (20)
18 KB Swings (70)
15 Ring Dips
12 Pistols
Run 400m
(w/20# Vest)

A. 270 x 11
B. 3:07
C. 37:51

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

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

Benchmark "FGB"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Score: 436

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

Benchmark "Fight Gone Bad"

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Score: 426

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

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

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

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

Strength / Work Capacity / Stamina

Thruster Ladder
:20 to perform the lift
:10 transition

Ladder 155-205 completed (added 10lb. every set)

Back Squat 3-3-2-2-1-1
Worked to 315#

Rest 4 hours then:

5 Rounds (Every 2:30 perform...)
200m Shuttle Run
15 Wall Ball, 20lb.
15 Pull Ups

Rest 5:00

Every minute on the minute for 15:00 perform:
2 Clean and Jerks, 185#
6 KB Swings, 2 pood

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

A. Push Press 4-4-4-4

175-180-185-190

B. 3 Rounds of
15x Ring Dips
10x Power Clean and Jerk (135)

4:38

Rest 10:00

C. 3 Rounds of
350m Row
25 Wallball (20)
10 Burpees

11:32

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