20171006

20171006:

Pause Overhead Squat: 15:00 to build to a moderate single with 3 second pause

Then,

3 Rounds:
500 Meter Row
12 Deadlifts (275/185)
21 Box Jumps (30/24)

Comp:
1. Handstand Pushup Tests
A) Max Strict Parallette Handstand Push-ups
B) Max Kipping Parallette Handstand Push-ups

2. Clean and Jerk
On the Minute x 9 (3 Rounds):
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 70%
Minute 2 – 75%
Minute 3 – 80%

Rest 2:00

On the Minute x 3 (1 Round):
Squat Clean + Split Jerk
82 – 84 – 86%

3. Front Squat
6 Sets of 2:
Sets 1 & 2 – 75%
Sets 3 & 4 – 80%
Sets 5 & 6 – 85%

4. Conditioning
3 Rounds:
500 Meter Row
12 Deadlifts (315/205)
21 Box Jumps (30/24)

5. Odd Object Conditioning
3 Rounds:
100 Meter Heavy Prowler Push
1:00 D-Ball Hold (150/100)

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20171004

20171004:

Push Press: 5×70, 4×80, 3×85, 2×90, 1×95

Then,

On the 3:00 x 4 Rounds
20/15 Calorie Row
15 Barbell Facing Burpees
Max Push Presses (135/95) in time remaining
No rest between rounds
Score is total Push Press from all 4 rounds

Comp:
1. Barbell Cycling
For Time:
10 Power Snatches (155/105)
8 Power Snatches (185/135)
6 Power Snatches (205/145)
4 Power Snatches (225/155)
2 Power Snatches (245/165)

2. Push Press
Heavy 5
Heavy 4
Heavy 3
Heavy 2
Heavy 1

3. Conditioning
On the 3:00 x 4 Rounds
20/15 Calorie Row
15 Barbell Facing Burpees
Max Push Presses (175/115) in time remaining
No rest between rounds

4. Gymnastics
5 Sets:
7 Toes to Bar + 6 Chest to Bar Pull-ups + 5 Bar Muscle-Ups
Rest as needed between sets

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20171003

20171003:

9:00 EMOM (3 Rounds):
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 70%
Minute 2 – 75%
Minute 3 – 80%

Then,

5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)

Comp:
1. Handstand Push-up Test
Max Strict Handstand Push-ups

2. Conditioning
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (135/95)

3. Row Conditioning
On the minute x 6: 40 seconds on / 20 off
Rest 1:00
On the minute x 4: 40 seconds on / 20 off
Rest 1:00
On the minute x 2: 40 seconds on / 20 off
*Monitor set to Calories

4. Midline
For Quality:
21-18-15-12-9
Weighted Med-ball GHD Sit-Ups (14/10)
Weighted Hip Extensions (25/15)

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20171002

20171002:

Snatch: 12:00 EMOM: (3 Rounds)
Minute 1 – 3 Reps @ 70%
Minute 2 – 2 Reps @ 75%
Minute 3 – 1 Rep @ 80%
Minute 4 – Rest

Then,

AMRAP 18:
18 Calorie Row
15 Wall Balls (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

Comp:
1. Pause Overhead Squat
Build to a Moderate Single
3 second pause

2. Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 75%
Minute 2 – 2 Reps @ 80%
Minute 3 – 1 Rep @ 85%
Minute 4 – Rest

3. Pausing Snatch Deadlift
5 x 2 @ 95%
2 Second pause just below knee

4. Back Squat
2 Rounds:
7 Reps @ 74%
5 Reps @ 78%
3 Reps @ 82%
Rest 2:00 between each set of squats

5. Ring Muscle-Up Test
Max Reps
1 attempt

6. Conditioning
AMRAP 18:
18 Calorie Assault Bike
15 Wall Balls (20/14)
12 Dumbbell Snatches (70/50)
9 Toes to Bar

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20170930

20170930:

WEIGHTLIFTING (8:30 AM)
1) Snatch: 2×50, 2×60, 2×70, 2×80, 1×85, 1×90
2) Hang Clean: 2×60, 2×70, 3x2x80
3) Jerk out of Rack 2×60, 2×70, 2x2x80
4) Front Squat: 3×60, 3×70, 2x2x80, 2×75
5) Snatch Deadlift: 3×75, 3x3x85

WOD (10:00 AM)
Partner “C2B Jackie”
For time:
Partner 1 completes:
1,000-m row
50 thrusters (45/35)
30 chest-to-bar pull-ups
Then, Partner 2 completes:
1,000-m row
50 thrusters (45/35)
30 chest-to-bar pull-ups

Comp:
1. Run Conditioning
3 Rounds:
3:00 Light, 3:00 Fast
Rest 3:00 between rounds

Gradually build in intensity on each 3:00 fast interval

2. Rope Climbs
7 Sets, Not For Time:
1 Legless + 1 Legged

3. Conditioning
Partner “C2B Jackie”
For time:
Partner 1 completes:
1,000-m row
50 thrusters (45/35)
30 chest-to-bar pull-ups
Then, Partner 2 completes:
1,000-m row
50 thrusters (45/35)
30 chest-to-bar pull-ups

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20170929

20170929:

8:00 EMOM: 1 Pausing Overhead Squat + 1 Overhead Squat (70% across)
2 second pause in bottom

Then,

For Time:
21 Barbell Facing Burpees
21 Power Cleans (135/95)
21 Barbell Facing Burpees

Comp:
1. Clean and Jerk
On the Minute x 8
2 Squat Cleans + 1 Split Jerk
Performed at 70% of Clean and Jerk

2. Pausing Clean Deadlift
5×2 @ 70%
2 Second Pause at Knee

3. Conditioning
For Time:
21/15 Calorie Assault Bike
21 Barbell Facing Burpees
21 Power Cleans (165/110)
21 Barbell Facing Burpees
21/15 Calorie Assault Bike

4. Odd-Object Conditioning
Accumulate 3:00 L-Sit
Every Break, 3 D-Ball Cleans (150/100)

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