Tuesday 08/14/12- Oly Work from boxes, BJ/HSPU/Row Wod, MWOD 137/365

BB Gymnastics
1) 5X1 Snatch off High Boxes (just above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 5X1 Clean off High Boxes (just above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) 5X1 Back Squats @ 100% – rest 2 minutes.

Notes: Percentage is based off of 120515.

2) 3X5 Front Squats – heaviest possible, rest 90 seconds.

Conditioning
3 rounds for time of:
10 2 Box Lateral Box Jumps 20″ DEMO VIDEO (single box)
15 HSPU (regionals standard)
Row 250m

Notes: 2 Box Lateral Box Jumps should be performed with two boxes side by side, approximately 24″ apart. One complete rep would include two jumps across the boxes. Basically, start to the outside of the set of boxes, jump laterally across the first, then the second, and finish on the opposite side of the boxes. Touching the top of the boxes is not only recommended, it is required.

MWOD 137/365-
 http://www.youtube.com/watch?v=FrB_XcYXG5k

Monday- 08/13/12- Oly Work, DU/Burpee, MWOD 136/365

BB Gymnastics
1) Snatch: 2 reps EMOM for 7 minutes @ 85%, then rest 2 minutes and perform 1 rep @ 95% (3 attempts only)
2) Clean & Jerk: 2 reps EMOM for 7 minutes @ 82%, then rest 2 minutes and perform 1 rep @ 92% (3 attempts only)

Notes: These DO NOT need to be touch & go reps. You may reset after each lift, but do not take a full rest break.

Accessories
1a) 3X3 1 Snatch Grip Behind the Neck Push Press + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec.
1b) 3X3 Flat Footed Clean Hi-Pulls (straps are suggested) – heavy, rest 60 sec.

Notes: For 1a, one rep would involve 1 SN Grip PP + 1 Heaving Snatch Balance + 1 OHS, that sequence should be completed three times each set.

Conditioning
12 minute AMRAP of:
50 Double-Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).

MWOD 136/365-
http://www.youtube.com/watch?v=1KNZsE0RSzY

Saturday- 08/13/12- Max Oly, Chipper, MWOD 135/365

BB Gymnastics
1) 20 minutes to establish a 1RM Snatch.
2) 20 minutes to establish a 1RM Clean and Jerk.

Strength
EMOM for 7 minutes:
2,2,2,1,1,1,1 HBBS @ 90%

Notes: If you do not know your 1RM HBBS, then base off of 90% of your Low Bar BS.

Conditioning
Compare to 120403
For time:
30 Box Jumps 30/26″
20 Deadlifts 315/205#
30 T2B
20 DB Push Press 50/35#
30 GHD Situps
20 Row for Calories
30 Alternating Weighted Pistols 25/15# (DB)
20 Burpee Box Jumps 30/26″

MWOD 135/365-
http://www.mobilitywod.com/2011/01/episode-135-badass-american-cyclist.html

FRIDAY- 08/10/12- CHOOSE YOUR GIRL, MWOD 134/365

Choose Your Girl.
Click here to pick one of the CF benchmark girls. When you come in to the gym, simply tell your coach which girl you’re going to take on, warmup, and get to work. This is your opportunity to pick your poison (or pleasure if you’re into that), and have no one to blame but yourself if you end up in a heaving pile of sweaty goo after your first “Barbara” or “Eva” (try that one, I dare you).

MWOD 134/365-
http://www.youtube.com/watch?v=FUPC4ckSgxY

Saturday- 08/04/12, Max Oly, Clean, RD, HS Walk Wod, MWOD 133/365

BB Gymnastics
1) 20 minutes to establish a 1RM Snatch.
2) 20 minutes to establish a 1RM Clean and Jerk.

Strength
EMOM for 7 minutes:
3 HBBS @ 85%

Notes: If you do not know your 1RM HBBS, then base off of 90% of your Low Bar BS.

Conditioning
For time:
5 Cleans (full squat) 225/150#
20 Ring Dips
50′ HS Walk
4 Cleans (full squat) 225/150#
15 Ring Dips
40′ HS Walk
3 Cleans (full squat) 225/150#
10 Ring Dips
30′ HS Walk

MWOD 133/365-
http://www.mobilitywod.com/2011/01/episode-133-2358-rule-youve-got-to.html

Friday- 08/03/12- Dynamic Deads, MU/BJ/OHS Wod, MWOD 132/365

Strength
1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 30% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 30% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Incline Bench Press (30-35˚) – heavier than last week, rest 2 plus minutes.

Notes: Incline BP should be performed in between every two sets of Banded DL. It is acceptable for DL rest to go over 60 sec.

Conditioning
4 rounds for time of:
6 Muscle-Ups
6 Box Jumps 36/30″
24 OHS 65/45#

Midline
1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3XME Strict T2B – rest 60 sec.

MWOD 132/365-
http://www.youtube.com/watch?v=-leorillMng

Wednesday- 08/01/12- Power Oly Work, Row/DU Wod, MWOD 131/365

BB Gymnastics
1) 5X2 Power Snatch – heavy but not maximal, rest 60 sec (exactly).
2) 5X2 Power Clean + Push Jerk – heavy but not maximal, rest 60 sec (exactly).

Strength
1a) 3X8 Good Mornings – heavy, rest 45 sec.
1b) 3X8 Reverse Hypers – heavy, rest 45 sec.
1c) 3X8 DB Seated Strict Press – heaviest possible, rest 45 sec.

Conditioning
Row 50 Calories
150 Double-Unders
Row 50 Calories
For time.

MWOD 131/365-
http://www.youtube.com/watch?v=vlX15C3zvpM

Tuesday- 07/31/12- Oly Work, Burpee Broad Jump/PU, MWOD 130/365

BB Gymnastics
1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO
2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO

Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat (please read the directions carefully):
Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

Notes: Percentage is based off of 120515. To further explain the sequence, once the barbell is taken out of the rack for each set, it should not be returned to the rack until the entire set is complete. Yes, this means that the time in between reps will be spent holding the barbell.

2) 5X3 Front Squats – heavier than last week (no pause), rest 90 seconds.

Conditioning
10 minute AMRAP of:
50′ Burpee Broad Jumps
15 Pullups

MWOD 130/365-
http://www.youtube.com/watch?v=lGWdasfPi2I

Monday- 07/30/12- Oly Work, Max MU/Shuttle/KB/Max MU Wod, MWDO 129/365

BB Gymnastics
1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.

Accessories
1a) 3X3 Heaving Snatch Balance – heaviest possible, rest 60 sec.
1b) 3X5 Pendlay Rows – heavy, rest 60 sec. DEMO VIDEO

Conditioning
1 Minute ME Bar Muscle-Ups
*Then immediately begin-
3 rounds for time of:
120m Shuttle Run (10-20-30m sections)
5 KB Snatches Left Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 GHD Situps
*Then immediately repeat-
1 Minute ME Bar Muscle-Ups
Score should be reported as total Bar MU & time for the triplet.

MWOD 129/365-
http://www.youtube.com/watch?v=EURick0KUQI

Saturday- -07/28/12- Max Snatch/C&J, HSPU/HPC/DU Wod, MWOD 128/365

BB Gymnastics
1) 3 attempts to establish a 1RM Snatch.
2) 3 attempts to establish a 1RM Clean & Jerk.

Notes: Treat this like a meet. Warmup to a few heavy singles, including your opener, then plan your attempts wisely. Do not just guess at your lifts. Have a plan in mind before the first lift, then take approximately 2-4 minutes in between attempts. DO NOT allow yourself more than 3 attempts of each lift.

Strength
Work quickly to a near 2RM HBBS. Then every 30 seconds, for 5 sets, remove 5% and perform 2 reps.

Notes: Your “near” 2RM should be a difficult first rep and a VERY difficult second rep. Do not miss, but do not cut yourself short. Try to get to your “near” 2RM with no more than 5 sets.

Conditioning
4 Deficit HSPU 4″/3″
12 Hang Power Cleans 185/120#
8 Deficit HSPU 4″/3″
8 Hang Power Cleans 185/120#
12 Deficit HSPU 4″/3″
4 Hang Power Cleans 185/120#
150 Double-Unders
12 Deficit HSPU 4″/3″
4 Hang Power Cleans 185/120#
8 Deficit HSPU 4″/3″
8 Hang Power Cleans 185/120#
4 Deficit HSPU 4″/3″
12 Hang Power Cleans 185/120#
For time.

MWOD 128/365-
http://www.mobilitywod.com/2010/12/episode-128-pelvic-fault-and-back.html

Friday- 07/27/12- Banded DL, Pisto/PU/HR Push up AMRAP, MWOD 127/365

Strength
1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 30% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 30% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Incline Bench Press (30-35˚) – heavy but no misses, rest 2 plus minutes.

Notes: Incline BP should be performed in between every two sets of Banded DL. It is acceptable for DL rest to go over 60 sec.

Conditioning
7 minute AMRAP of:
12 Pullups
12 Pistols
12 HR Pushups

Midline
1a) 3X10 “Strict” Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X20 UB GHD Situps – rest 60 sec.

MWOD 127/365-
http://www.mobilitywod.com/2010/12/episode127-olympic-gold-mobilization.html

Wednesday- 07/25/12- Power Oly Work, Strength Work, Swimming, MWOD 126/365

BB Gymnastics
1) 7X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).
2) 7X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).

Strength
1a) 3X10 BB Weighted Step-Up 20″ – very heavy, rest 45 sec.
1b) 3X15 Reverse Hypers – heavy, rest 45 sec.
1c) 3X8 DB Strict Press – heaviest possible, rest 45 sec.

Conditioning
Swim: 7X50m – Rest 1:1

MWOD 126/365-
http://www.mobilitywod.com/2010/12/episode-126-thinking-through-big.html

Tuesday 07/24/12- Oly from Blocks, Row/KB Snatch, MWOD 125/365

BB Gymnastics
1) 5X2 Snatch off High Boxes (at hip) – heavy but clean, rest 60 sec. DEMO VIDEO
2) 5X2 Cleans + 1 Split Jerk off High Boxes (at hip) – heavy but clean, rest 60 sec. DEMO VIDEO

Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: EMOM for 7 minutes – 2 reps @ 90%

Notes: Percentage is based off of 120515

2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.

Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

Conditioning
For time:
Row 500m (ALL OUT – do not pace knowing more work is coming)
-rest 1 minute-
30 KB Snatches 32/24kg
-rest 1 minute-
Row 1000m
-rest 1 minute-
50 KB Snatches 32/24kg

Notes: KB Snatches are total reps of both arms and may apportioned in any manner.

MWOD 125/365-
http://www.mobilitywod.com/2010/12/episode-125-christmas-sparkles.html

Monday 07/23/12- Oly Work, Strength/Skill Work, MWOD 124/365

BB Gymnastics
1) Snatch: 3X1@75%, 1X1@80%, 1X1@85%, 3X1@90%, 2X1@85%, 2X1@80% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@70%, 1X1@75%, 1X1@ 80%, 3X1@85%, 2X1@80%, 2X1@75% – rest 30-60 seconds.

Accessories
1a) 3X5 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.
1b) 3X5 Pendlay Rows – heavy, rest 60 sec. DEMO VIDEO

Conditioning/Skill
Take 20 minutes to perform the following:
5 rounds NOT for time of:
ME Strict Pullups
Max Distance HS Walk or ME Shoulder Touches DEMO VIDEO
ME UB Double-Unders

Notes: HS Walks should be performed if you can ambulate more than 10′ unbroken. If so, you may take 3 attempts to get your longest unbroken walk each round. If you are still learning the movement you may make a few attempts at HS walking, but then accumulate as many unbroken shoulder touches as possible each round.

MWOD 124/365-
http://www.mobilitywod.com/2010/12/episode-124-taking-care-of-ankle.html

Sunday 07/22/12- Rest Day, MWOD 123/365

MWOD 123/365-
http://www.mobilitywod.com/2010/12/episode-123-novel-hip-and-back-mobs.html

Saturday- 07/21/12- Max Snatch/CJ, Fran, MWOD 122/365

BB Gymnastics
Take as long as you’d like to establish:
1) 1RM Snatch
2) 1RM Clean & Jerk

Notes: These are from the floor. If you take more than 30 minutes to complete the Snatch, the recommendation is to rest a half hour before starting the Clean & Jerk. If this is not possible, then try to limit yourself to 15 minutes to complete the Snatch testing.

Conditioning
“Fran”
21-15-9 of:
Thrusters 95/65#
Pullups
For time.

MWOD 122/365-
http://www.mobilitywod.com/2010/12/episode-122-better-muscle-upping.html

Saturday- 07/14/12- Snatch & CJ Work, PC/DU/Thruster Wod, MWOD 121/365

BB Gymnastics
1) 7X1 Hang Snatch (just below the knee) – heaviest possible with near perfect technique, rest as needed
2) 7X1 Hang Clean (just below the knee) – heaviest possible with near perfect technique, rest as needed

Strength
5X2 High Bar Back Squat @ 90% – rest 90 sec.

Notes: Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

Conditioning
3 Power Cleans 185/120#
50 Double-Unders
15 DB Thrusters 60/40#
6 Power Cleans 185/120#
50 Double-Unders
12 DB Thrusters 60/40#
9 Power Cleans 185/120#
50 Double-Unders
9 DB Thrusters 60/40#
For time.

MWOD 121/365-
http://www.mobilitywod.com/2010/12/episode-121-working-on-global.html

Friday- 07/13/12- Jerk Work, Run/PU Intervals, MWOD 120/365

BB Gymnastics
7X2 Split Jerk off Blocks – heavier than last week, rest 60 sec.

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.

Strength
1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts. These should be done sitting on a box or bench with no back. Feet should be in contact with the floor as the DBs are locked out overhead. Make sure to absolutely lock out every single rep. Do not allow feet to break contact with the floor and “float”.

Conditioning
4 rounds for total working time of:
Run 400m
20 Pullups
*Rest 1:1 between each round.

MWOD 120/365-
http://www.mobilitywod.com/2010/12/episode-120-ten-minute-squat-test-4.html

Wednesday- 07/11/12, Snatch Work, Strength/Skill Work, MWOD 119/365

BB Gymnastics
7X3 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.
DEMO 3-STOP SNATCH & DEMO HI-HANG SNATCH

Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.

Strength/Skill
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
1b) 4 X 5 Weighted Strict Pullups (any grip) – heaviest possible, rest 45 sec.
1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.

Notes: Deficit for HSPU should be largest possible deficit that still allows for the ability to perform 4 strict reps.

MWOD 119/365-  http://www.mobilitywod.com/2010/12/episode-119-most-embarrassing-hip.html

Tuesday- 07/10/12- C&J work, Run/KB Snatch Wod, MWOD 118/365

BB Gymnastics
1) 5X3 Clean off Blocks (just below the knee) + 2 Push Jerks – heavy but fast, rest 60 sec.

Notes: Complete 3 Cleans, then 2 Push Jerks after the 3rd Clean.

Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: 5X3 @ 90% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

2a) 3X5 Push Press – heavier than last week, rest 60 sec.
2b) 3X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec. DEMO VIDEO

Conditioning
Run 800m
100 KB Snatches 24/16kg

Notes: 50 each arm. Use any combination of reps to get there.

For time.

MWOD-
http://www.youtube.com/watch?v=BaePO6wQBtk

Monday- 07/09/12- Snatch Work, MU/Burpee/DL Intervals, MWOD 117/365

BB Gymnastics
1) 5X3 Snatch off Blocks (just below the knee) – heavy but fast, rest 60 sec.
2a) 3X5 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO
2b) 3X5 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch for 5) rest 60 sec.

Strength
1a) 3X10 “Strict” Weighted GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X10 Tempo GHD Situps – (3 seconds down, 3 seconds up) rest 60 sec.

Conditioning
4 rounds for total working time of:
5 MU
20 Burpees
7 Deadlifts @ 315/225#
*Rest 1/2:1


MWOD 117/365-
http://www.youtube.com/watch?feature=endscreen&NR=1&v=OFGbTAR0Xgo

Sunday- 07/08/12- Rest Day, MWOD 116/365

MWOD 116/365-
http://www.mobilitywod.com/2010/12/episode-116-shoulder-surgery-take.html

Saturday- 07/07/12- Snatch/C&J Work, 2012 Games Wod (Split Snatch, Bar MU, Run), MWOD 115/365

BB Gymnastics
1) 7X1 Hang Snatch (just above the knee) – heaviest possible with near perfect technique, rest as needed
2) 7X1 Hang Clean (just above the knee) – heaviest possible with near perfect technique, rest as needed
Strength
5X3 High Bar Back Squat @ 80% – rest 60 sec.

Notes: Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

Conditioning
*We need your help on this one. You are a large test group of competent athletes, so it’s time to earn your keep. I need all the data I can get from your performance of this WOD. If you can get video, get video. Make sure your reps are perfect, then—if you finish fairly quickly (6-10 minute range)—send me your data and thoughts at rudy@outlawcrossfit.com. If you finish, again—in that 6-10 minute range, do not post your time or thoughts to comments.

3 rounds for time of:
8 Split Snatches @ 115/75lbs (alternating legs)
7 Bar Muscle-Ups
Run 400M
*13 minute time cap.

MWOD 115/365-
http://www.mobilitywod.com/2010/12/episode-115-lower-leg-sliding.html

Friday- 07/06/12- Jerk Work, Dynamic Deads, Row Intervals, MWOD 114/365

BB Gymnastics
5X3 Split Jerk off Blocks – heavy but clean, rest 90 sec.

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.

Strength
1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 25% Band Tension – rest 45 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Seated BB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts. These should be done sitting on a box or bench with no back. Feet should be in contact with the floor as the BB is locked out overhead. Make sure to absolutely lock out every single rep. Do not allow feet to break contact with the floor and “float”.

Conditioning
15 minutes Row for Meters.
20 seconds ALL OUT – 40 seconds Active Recovery

Notes: Active Recovery should be enough to keep the flywheel moving, but should allow the athlete to return to normal breathing and lower heart rate by the next all out effort.

MWOD 114/365-
http://www.mobilitywod.com/2010/12/episode-114-sliding-surface.html

Tuesday- 07/03/12- Clean Work, 2 min AMRAPS, MWOD 113/365

BB Gymnastics
1) 7X2 Vertical Clean off High Boxes + 1 Split Jerk – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side

Notes: Complete both Cleans, then one Split Jerk after the 2nd Clean.

Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

2a) 4X5 Push Press – heaviest than last week (fuck! it’s heaviest possible), rest 60 sec.
2b) 4X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec. DEMO VIDEO
Conditioning
4 rounds for total reps of the 4 minute dual effort of:
2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups
2 minutes to complete:
1 ME UB Set of Power Cleans @ 75%

Notes: Power Clean weight is based off of 1RM Clean of any style. This effort should be performed by doing the 2 min. AMRAP first then taking the next 2 min. to complete a single ME UB set of Power Cleans. The athlete may start the Power Cleans at any point during the 2 min. interval, but when the 2 min. is complete the set is over even if the athlete has not broken. Again, the flow of the WOD is: 2 min AMRAP – 2 min to complete 1 ME UB set of Power Cleans, repeat 4 times. ME/UB means Max Effort/Unbroken. When the barbell stops on the ground the set is over. All reps should be touch and go. Resting in the rack position is acceptable. If the set of PC only takes 30 seconds, then the remainder of the 2 minutes is rest.

MWOD 113/365-
http://www.mobilitywod.com/2010/12/episode-113-improving-squatting.html

Monday- 07/02/12- Snatch Work, KB thruster/Shuttle Intervals, MWOD 112/365

BB Gymnastics
1) 7X2 Vertical Snatch off High Boxes (just above knee) – heavy but fast, rest 60 sec. Demo With Instruction – Side Demo
2a) 4X3 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

Notes: Drop Snatch definition courtesy of Catalyst Athletics: “Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.”

Strength
1a) 4X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 4X10 Strict T2B – rest 60 sec.
Conditioning
7 rounds for total working time of:
7 KB Thrusters 24/16kg
7 Hurdle Shuttles 24/20″
-Rest 20 seconds between rounds

Notes: Hurdle + Shuttle = 3 Lateral Hurdle Jumps followed immediately by a 10m Shuttle Run (10m down, 10m back). 3 Lateral Hurdle Jumps and one Shuttle Run make up one rep. Each round consists of 7 reps (a total of 21 hurdle jumps & 7 shuttle runs).

MWOD 112/365-
http://www.youtube.com/watch?v=gZJ2Wz0K04w

Wednesday- 06/27/12- Snatch Work, Strength Work, MWOD 111/365

BB Gymnastics
10X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.
DEMO 3-STOP SNATCH & DEMO HI-HANG SNATCH

Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.

Strength/Skill
1a) 4 X ME Strict Handle HSPU + ME Kipping Handle HSPU – more deficit than last week, rest 45 sec.
1b) 4 X 5 Weighted Strict C2B Pullups (overhand grip) – heaviest possible, rest 45 sec.
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.

Notes: “Handle” HSPU denotes HSPU performed on either parallettes or dumbbells. Width is not noted as too wide a setup will be impossible to use safely. There should be an object (preferably an ab-mat) placed at roughly a 2″ deficit between the handle.

MWOD 111/365-  http://www.mobilitywod.com/2010/12/episode-111-underground-strength.html

Tuesday- 06/26/12- Clean Work, Bar MU/DU EMOM, MWOD 110/365

BB Gymnastics
1) 5X3 Vertical Clean off High Boxes (at Hip) + 1 Split Jerk – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side

Notes: Complete all Cleans, then one Split Jerk after the third Clean.

Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

2a) 5X2 Push Press – heavier than last week, rest 60 sec.
2b) 5X2 Pause Front Squats – heavier than last week, rest 60 sec. DEMO VIDEO (lulz)

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Conditioning
EMOM for 10 minutes:
3 Bar Muscle-Ups
During each rest interval perform AMRAP of Double-Unders.
*Score is total reps of DU.

MWOD 110/365-
http://www.mobilitywod.com/2010/12/episode-110-10-x-1-min-sets-across.html

Monday- 06/25/12- Snatch Work, OHS/T2B Metcon, MWOD 109/365

BB Gymnastics
1) 5X3 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec. Demo With Instruction – Side Demo
2a) 5X3 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO
2b) 5X3 Heaving Snatch Balance – heavy, rest 45 sec. DEMO VIDEO

Strength
1a) 4X8 Weighted “Strict” GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 4X3 BB TGU – heavier than last week, 3 each arm, rest 60 sec.

Conditioning
21-15-9 of:
OHS 135/95#
T2B
For time.

MWOD 109/365-
http://www.mobilitywod.com/2010/12/episode-109-neck-of-desk-warrior.html

Saturday- 06/23/12- Snatch and Clean Work, BTC 1.2, MWOD 108/365

BB Gymnastics
1) 7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO
2) 7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO
Strength
7X3 High Bar Back Squat @ 75-85% – rest 90 sec.

Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

Conditioning
“Beat the Coach 1.2″
Compare to: 120124
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150#

Notes: To “Beat the Coach” the Rx weight is 225/150# (you must perform all 20 reps with this weight). If you cannot finish the work with this weight try to use the heaviest possible for the entire piece. Your score is the weight that is on the bar when you finish. If you remove weight you MAY NOT add it back on.

MWOD 108/365-
http://www.mobilitywod.com/2010/12/episode-108-loss-of-ring-dip-power.html

Friday- 06/21/12- Jerks, Speed Deads, Hurdle Jump/T2B/KBS AMRAP, MWOD 107/365

BB Gymnastics
5X3 Split Jerk off Blocks – heavy but not maximal, rest 90 sec.

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.

Strength
1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Split Shoulder Press WATCH THIS DEMO VIDEO – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts.

Conditioning
12 minute AMRAP of:
5 Hurdle Jumps 30/26″
Sprint 50m
5 Hurdle Jumps 30/26″
15 T2B
15 KBS 32/24kg

Notes: Here is a DEMO VIDEO that features both a cheap way to build hurdles and a demo for what these should look like. After the 5th jump, Sprint 25m out, 25m back, then perform 5 more Hurdle Jumps.

MWOD 107/365-
http://www.mobilitywod.com/2010/12/episode-107-friend-calls-with.html

Wednesday- 06/20/12- Snatch Work, Strength Work, MWOD 106/365

BB Gymnastics
1a) 10X2 High-Hang Snatch (w/ hips) – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 10X2 3-Stop Snatch Pull – heavy but perfect, rest 45 sec. DEMO WITH INSTRUCTION

Notes: Set up 2 bars to complete this piece. The 3-Stop Snatch Pull should be significantly heavier than the High-Hang, but every one of the 3 positions should be perfect and paused for at least 2 seconds. PLEASE WATCH THE DEMO VIDEO, and notice exactly how close the bar is to Caleb’s body on every step of the movement. High-Hang Snatch does not have to be unbroken.

Strength/Skill
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – more deficit than last week, rest 45 sec.
1b) 4 X 5 Weighted Strict Suppinated Pullups – heaviest possible, rest 45 sec.
1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.

MWOD 106/365- http://www.youtube.com/watch?v=VN12Dtk90qg

Tuesday- 06/19/12- Clean Work, Yoke Carry/Burpee Wod, MWOD 105/365

BB Gymnastics
1) 7X2 Vertical Clean off High Boxes (at Hip) + 1 Push Jerk – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side

Notes: Complete both Cleans, then one Push Jerk after the second Clean.

Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

2a) 5X3 Push Press – heavier than last week, rest 60 sec.
2b) 5X3 Pause Front Squats – heavier than last week, rest 60 sec. DEMO VIDEO (lulz)

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Conditioning
3 rounds for time of:
50′ Yoke Carry 300/200#
25 Burpees

MWOD 105/365-
http://www.youtube.com/watch?v=V5jcPSxQZo0

Monday- 06/18/12- Snatch Work, DU/PJ/C2B Intervals, MWOD 104/365

BB Gymnastics
1) 7X2 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec. Demo With Instruction – Side Demo
2a) 4X3 Halting Snatch Deadlift – heavy, rest 60 sec. DEMO VIDEO
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

Notes: Drop Snatch definition courtesy of Catalyst Athletics: “Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.”

Strength
1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.
Conditioning
4 rounds for total working time (not including C2B) and total reps of C2B:
50 Double-Unders
10 Push Jerks @ 135/95#
*Rest 30 seconds before C2B.
ME UB C2B Pullups
*Rest 1 minute before starting next round.

MWOD 104/365-
http://www.youtube.com/watch?v=VQtwaPoK-UM

Saturday- Oly Work, Sprint/ME Thruster Intervals, MWOD 103/265

BB Gymnastics
1) 7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO
2) 7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO

---

Strength
7X3 High Bar Back Squat @ 70-80% – rest 90 sec.

Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

Conditioning
5 rounds for total run time and total reps of:
Sprint 200m
ME UB Thrusters @ 155/105#
Rest 1:1

Notes: ME = Max Effort. UB = Unbroken. Now don’t fucking ask again. Take no more than 15 sec. after the run to pick up the barbell. Once the barbell is in the front rack the set begins. The goal is do do as many reps as possible, each round, without dropping the bar. Once the BB drop below the front rack the set is over. Resting in the front rack or overhead is acceptable, anything or anywhere else is not.

MWOD 103/365-
http://www.mobilitywod.com/2010/12/episode-103-shoulder-relationships-3.html

Friday- 06/15/12- Jerk Work, Dynamic DL, KBS/Sled/WB, MWOD 102/365

BB Gymnastics
7X2 Split Jerk off Blocks – heavy but not maximal, rest 60-90 sec.

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to dropped on the blocks after each rep.

Strength
1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight is explained in the demo video above.

1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts.

Conditioning
12 minute AMRAP of:
15 KBS 32/24kg
50′ High Prowler Push 215/165# (weight including Prowler)
15 Wall Balls 20/14#
50′ Low Prowler Push 215/165# (weight including Prowler)

MWOD 102/365-
http://www.mobilitywod.com/2010/12/episode-102-shoulder-relationships-2.html

Wednesday- 06/13/12- Snatch Work, ME HSPU, Ring PU, Hypers, MWOD 101/365

BB Gymnastics
10 X 2 Snatch High-Pulls Off High Boxes (at hip) + 1 Snatch Off High Boxes – heaviest possible, rest 60 sec.
Demo w/ Instruction – Demo Sideview

Notes: This is a complex performed off hip height boxes: perform 2 High Pulls, then 1 full Snatch. The demo videos are only for the full Snatch off hip height boxes.

Strength/Skill
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
1b) 4 X 5 Weighted Strict Ring C2B(ring) Pullups – heaviest possible, rest 45 sec.
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.

MWOD 101/365- http://www.youtube.com/watch?v=uaRf-A1VhFU

Tuesday- 06/12/12- C&J Work, PTT (Shuttle, C2B, DU), MWOD 100/365

BB Gymnastics
1) 7X2 Clean off High Blocks + 2 Split Jerks – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side & Slow

Notes: Complete both Cleans, then both Split Jerks back to back after the second Clean. The weight cleaned should not be more than you can Jerk twice, but if it is you may perform only 1 Jerk.

Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the fucking link, that’s why I put it there (Sorry, we had 3-4 people at the gym who didn’t read it and ended up missing on their final set. Yes, at MY GYM).
1) Back Squat: 1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 95% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

2a) 5X3 Push Press – heaviest possible, rest 60 sec.
2b) 5X3 Pause Front Squats – heaviest possible, rest 60 sec.

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Conditioning
4 rounds for total working time:
150m Shuttle Run
20 C2B Pullups
50 Double-Unders
*Rest 2 minutes.

MWOD 100/365-
http://www.mobilitywod.com/2010/11/episode-100-quads-or-spine-quads.html

Monday- 06/11/12- Snatch Work, MU/Row Wod, MWOD 99/365

BB Gymnastics
1) 7X2 Snatch off High Blocks – heavy but fast, rest 60 sec. Demo 1 – Demo 2

 Notes: Blocks should raise the bar to somewhere between the knees and the pockets. DO NOT push the knees forward, on the other side of the bar, and allow the torso to raise into a vertical position. The barbell should be directly under the shoulder blades, with the knees only slightly in front of the bar when starting off blocks. Make sure to set the back before pulling, load the hamstrings, and DO NOT jump forward. If jumping forward is an issue make sure to finish pulling the bar all the way to the pelvis and keep the heels loaded until the last possible second.
2a) 4X3 Snatch High-Pulls – heavy, rest 60 sec.
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

Notes: Drop Snatch definition courtesy of Catalyst Athletics: “Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.”

Strength
1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.
Conditioning
5 Muscle-Ups
Row 100m
4 Muscle-Ups
Row 200m
3 Muscle-Ups
Row 300m
2 Muscle-Ups
Row 400m
1 Muscle-Up
Row 500m
NOT for time.

Notes: This entire effort should be performed at approximately 80% effort. Do not redline, but do not be lazy.

MWOD 99/365-
http://www.mobilitywod.com/2010/11/episode-99-solving-front-rack.html

Sunday- 06/10/12- Rest Day- MWOD 98/365

MWOD 98/365-
http://www.youtube.com/watch?v=RQ9Z4PX_hF8

Saturday- 06/09/12- Triple Test, MWOD 97/365

WOD 1 – 11AM EST:“The Eliminator”
3 rounds for time of:
15 Ring Dips
20 KB Snatches 32/24kg (10l/10r)
30 Jumping Squats 45# DEMO VIDEO
-12 something- subbed out 15 left leg pistols for the squats

Notes: The only requirement for height jumped on Jumping Squats is that the entire foot clearly leaves the floor.

WOD 2# – 1PM EST:
“The Terminator”
5 min AMRAP of Muscle-Ups to Ring HSPU.
*For total reps.
-rest 2 minutes
5 min AMRAP of Double-Unders including a 500/450m Row buy-in.
*Score is total number of DU subtracted by the total number of seconds rowing. (Example: 130 DU – 110 seconds = Score of 20.
-rest 2 minutes
10 min AMRAP of:
3 Rope Climbs 15′
6 Bench Press @ 205/120#
9 GHD Situps
WOD 3# – 5PM EST:
“The Masturbator”
4 rounds of:
3 Stone to Shoulder 150/100#
50′ Stone Carry 150/100#
3 Stone to Shoulder 150/100#
7 Deficit HSPU
-then-
50 Wall Ball 20/14#
For time.

Notes: Deficit HSPU will be performed with 2 45# “recycled rubber” plates (approximately 3.5″ each) on either side of an Ab-Mat for the men, and 1 45# “recycled rubber” plate on either side of an ab-mat for women. Kipping is allowed.

MWOD 97/365-
http://www.mobilitywod.com/2010/11/episode-97-improved-hip-mobility-for.html

Friday- 06/08/12- Max Snatch/CJ, Bear Complex/HS Walk WOD MWOD 96/365

BB Gymnastics
*5PM EST
“The Only Time You Have to Take Your Shirt Off is After the Exam”
Take as long as you’d like to establish a 1RM Snatch, then 1RM Clean & Jerk.
-Snatch- worked on power snatch, got 145 (tied current power snatch pr)
-CJ- power clean and split jerk- cleaned 205, missed jerk 3 times- letting bar get way out front

Notes: We’ll be having a 2-3 hour lifting session beginning Friday around 5pm. We’ll work on technique on the lifts, and will work up to some heavy singles. You may take as long as you’d like and take as many attempts as you’d like, but when it’s just not going up – stop. Please make sure to Snatch first, then Clean & Jerk.

Conditioning
“BP Made up a WOD That None of You Can Do”
*7PM EST
For time:
7 Bear Complex @ 185/120#
50′ HS Walk
5 Bear Complex @ 205/135#
50′ HS Walk
3 Bear Complex @ 225/150#
50′ HS Walk
-Super scaled this one- did 7/5/3 CJ @ 185 with 20 Wall Runs (10l/10r) in between- time was around 16 something

Notes: 1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.
The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 20 Burpee penalty to be performed immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in contact with the BB as long as it is off the ground.

MWOD 96/365-
http://www.youtube.com/watch?v=LiBfXeCywJY

Thursday- 06/07/12- Rest Day, MWOD 95/365

MWOD 95/365- http://www.youtube.com/watch?v=Yl53kPn_YXU

Wednesday- 06/06/12- "Amanda", MWOD 94/365

“Amanda”
Compare to 120427
9-7-5 of:
Muscle-Ups
Snatches (full squat) 135/95#
For time.

-9:08 with split snatches
MWOD 94/365- http://www.mobilitywod.com/2010/11/episode-94-bench-as-shoulder-er.html

Tuesday- 06/05/12- "Diane", MWOD 93/365

Strength
Back Squat: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% – rest 1:00-2:00 between sets- did bench instead- 170, 185, 190, 200 (2), 195(2)

Notes: Percentage is based off of 120515

Conditioning
“Diane”
Compare to 120207
21-15-9 of:
Deadlifts 225/155#
HSPU
For time.
-6:57

Notes: Use Regionals standards for HSPU. If you just performed this at Regionals, do it again.

MWOD 93/365-
http://www.youtube.com/watch?v=9RgIR74XTNI

Monday- 06/04/12- Testing- Max C&J, BJ, PU, HS Walk, 400run, 500row, MWOD 92/365

BB Gymnastics
20 minutes to establish a 1RM Clean & Jerk.- all power cleans due to knee, got 205 then missed 215 on jerk 3 times

Conditioning
*Testing Day
1) Max Height Box Jump- stopped at 40", had more but started bugging knee
2) Max Pullups- 52 (1 rep less than current pr)
3) Max Distance Handstand Walk- 0, just did some practice on wall and with spotter
4) Run 400m- 1:01 (2 sec slower than pr)
5) Row 500m- 1:34 (4 sec slower than pr)

Notes: Complete these tests in order. You may rest as long as necessary.

MWOD 92/365-
http://www.youtube.com/watch?v=LOXHvAb_s3s

Saturday- 05/26/12- Max Snatch, MU/DB Thruster Metcon, MWOD 91/365

BB Gymnastics
1) 12 minutes to establish a 1rm Snatch.
2a) 3X3 Behind the neck Snatch Grip Push Press – heaviest possible, rest 60 sec.
2b) 3X3 Snatch Pulls – heaviest possible, rest 60 sec.

Conditioning
3 rounds for time of:
7 Muscle-Ups
21 DB Thrusters @ 35/20#
Compare to: 111219

MWOD 91/365-
http://www.youtube.com/watch?v=hqrmwz66a7I

Friday- 05/25/12- C&J Work, Row/RD/DU Metcon, MWOD 90/365

BB Gymnastics
1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.

Notes: Work up to the limitations of your technique. I.e. your heaviest lift should not be slop, it should be technically clean.

2) EMOM for 7 minutes perform 2 Power Clean & Power (Push) Jerks @ 90% of the above.
Strength
1a) 4X3 1&1/4 Front Squats – MUCH heavier than last week, rest 60 sec.
1b) 4X9,7,5,3 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.

Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.

Conditioning
Row 500m
3 rounds of:
20 Ring Dips
50 Double-Unders
Row 500m
For time.

MWOD 90/365-
http://www.youtube.com/watch?v=46EDDftgFZI

Wednesday- 05/23/12- Snatch Work, Run/PU/HSPU Metcon, MWOD 89/365

BB Gymnastics
7X1 3 Position Snatch (low to high) – heavier than last week, rest 60 sec. DEMO VIDEO

Strength
15 minutes to establish a 1RM Bench Press.

Conditioning
For total time:
Run 1 mile
40 Pullups
20 HSPU
30 Pullups
15 HSPU
20 Pullups
10 HSPU

Notes: HSPU are Regionals standard and kipping is allowed.

MWOD 89/365-
http://www.mobilitywod.com/2010/11/episode-89-bro-your-internal.html

Tuesday- 05/22/12- C&J Work, "The BIG Chief", MWOD 87/365

BB Gymnastics
5X2 Clean & Jerk @ 85% – rest 60-80 sec.

Notes: These ARE NOT touch & go reps. Reset before each rep.

Strength
Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.

Notes: Percentage is based off of last week’s 3RM 120515

Conditioning
“The (big) Chief”
5 rounds for total reps of:
3 minute AMRAP of:
3 Power cleans @ 205/135#
6 Push-ups (hand release)
9 Air Squats
Rest 1 minute.

MWOD 88/365-
http://www.youtube.com/watch?v=ZkzFT6rRMhQ

Monday- 05/21/12- Snatch Work, PU/Pistol/GHD AMRAP, MWOD 87/365

BB Gymnastics
1) 5X2 Snatch @ 85% – 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
12 minute AMRAP of:
7 Strict Pullups
14 Pistols (alternating)
21 GHD Situps

Strength
1a) 3X8 Weighted GH Raise – heaviest possible, rest 45 sec.
1b) 3X12 Reverse Hypers – medium/heavy, rest 45 sec.

MWOD- 87/365-
http://www.mobilitywod.com/2010/11/episode-87-hip-impingement-2-band.html

Wednessday- 05/09/12- Snatch Work, MWOD 86/365

BB Gymnastics

5X2 Snatch off blocks ( just below the knee) @ 85% – rest 75 second

Strength

1a) 3 X ME Bench Press @ 90% – rest 60 sec.
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heavier than last week, rest 60 sec.

Conditioning

3 rounds for time:

5 Snatch Balances 135/95#

20 Wall Balls 20/14#

30 Double-Unders

20 T2B

30 Double-Unders

MWOD 86/365- http://www.mobilitywod.com/2010/11/episode-86-new-shoulder-mob-zulu.html

Tuesday- 05/08/12- C&J Work/Weighted Pull, Sprint Intervals, MWOD 85/365

BB Gymnastics
1) 5X3 Clean & Jerk @ 75% – rest 60-80 sec.

Notes: These are not touch and go reps. Reset before each rep.

Strength
1) 1X20 Back Squat (Group 3 – 2X10 @ 50% – rest 60 sec.)

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Conditioning
1a) 4X3 Weighted Strict Pullups + ME Kipping Pullups @ 20/10# – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

1b) 4X400m Sprint – rest 60 sec.

Notes: These should be all out efforts. Pacing is not acceptable and degredation of pace is acceptable.

MWOD 85/365
http://www.youtube.com/watch?v=Q8vay90655Q

Monday- 05/07/12- Snatch Work/Row, WB, KBS Metcon, MWOD 84/365

BB Gymnastics
1) 5X3 Snatch @ 75% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heaviest possible, rest 60 sec.
2b) 3X3 Heaving Snatch Balances – heaviest possible, rest 60 sec.

Conditioning
EMOM for 5 minutes 12 (kipping) HSPU.

Notes: Spend all rest time hold (farmer’s carry style) 100/70# dumbells. Make every effort to pick up the DBs immediately after your last rep of HSPU. HSPU are regional’s standard.

-Rest 10 minutes-
3 rounds for time of:
Row 500m
20 Wall Balls 20/14#
20 Absolutely Vertical KBS 24/16kg

Midline (time permitting)
1a) 2X15 Strict T2B – rest 45 sec.
1b) 2X10 Reverse Hypers – heavy, rest 45 sec.

MWOD 84/365
http://www.youtube.com/watch?v=n0z124bJy1k

Friday- 05/04/12- Snatch Work, PTT (Run, HSC, PJ), MWOD 83/365

BB Gymnastics/Conditioning
*This should be performed as one continuous effort. MAKE SURE to read the notes below.
1) 4X2 T&G Snatch (any style) @ 80% – rest 40 sec.
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 90% – rest 20 sec.
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 95%

Notes: 40 seconds rest should be taken after the final set of snatches @ 80% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 90 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.

Strength
1a) 4X5 1&1/4 Front Squats – heaviest possible, rest 45 sec.
1b) 4X3 Weighted Muscle-Ups – heaviest possible, rest 45 sec.
Conditioning (pain threshold)
5 rounds for total time of:
Run 200m
9 UB Hang Squat Cleans @ 155/105#
6 Push Jerks @ 155/105#
*Rest 2 minutes between each round.

MWOD 83/365-
http://www.youtube.com/watch?v=dL_fYbPslKw

Wednesday- 05/02/12- Max Snatch from blocks, 3 Part Metcon, MWOD 82/365

BB Gymnastics
10 minutes to establish a 1RM Snatch from blocks (just below the knee).

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 @ 85% – rest 60 sec.
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heaviest possible, rest 60 sec.
Conditioning
For total time:
3 rounds of-
20 Pistols (alternating)
3 Rope Climbs 15′
*then
50 T2B
*then
3 rounds of-
20 Wall Balls 20/14#
5 Power Cleans 225/145#

---

Extra 120502:

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.
Group 3 Conditioning
For time:
30 Back Squats 135/95#
20 Pullups
10 Push Jerks 135/95#
20 Front Squats 135/95#
20 Pullups
10 Push Jerks 135/95#
10 OHS 135/95#
20 Pullups
10 Push Jerks 135/95#

MWOD 82/365- http://www.youtube.com/watch?v=bkyVZX-OMf8

Tuesday- 05/01/12- Oly Work, Team Event 1, MWOD 81/365

BB Gymnastics
1) 5X3 Clean & Jerk @ 70% – rest 45 sec.
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) 3X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

Conditioning
4 rounds for total reps of:
2 minute AMRAP of:
40 OHS @ 65/45#
60 Double-Unders
Rest 2 minutes after each round.

---

TEAM Conditioning
Team Event 1.

Notes: Make sure team captains read all rules and watch corresponding video. Also, make sure to hold each other to strict standards on the HSPU.

MWOD 81/365-
http://www.youtube.com/watch?v=GSBuxSTK0Rs

Monday- 04/30/12- Snatch Work, Chipper, MWOD 80/365

BB Gymnastics
1) 5X3 Snatch @ 75% – rest 45 sec.
2a) 4X3 Behind the neck Push Press (snatch grip) – heaviest possible, rest 60 sec.
2b) 4X2 Snatch Pull @ 110% – rest 60 sec.
Strength
1) 1X20 Back Squat (Group 2 – 2X10 @ 50% – rest 60 sec.)

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Conditioning
30 Burpee Over-The-Box Jumps 24/20″
30 T2B
30 Push Jerks 135/95
Row 1K
For time.

MWOD 80/365-
http://www.youtube.com/watch?v=q0Elx93duAA

Thursday- 04/26/12- Rest Day, MWOD 79/365

MWOD 79/365-
http://www.youtube.com/watch?v=48AsfIjOOw4

Wednesday- 04/25/12- Max Power Snatch, DU, KBS, T2B AMRAP, MWOD 78/365

BB Gymnastics
10 minutes to establish a 1RM Power Snatch.- 135, missed 145 several times, pulled it to my eyes just wouldnt get under it

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.- 185#-10, 6, 5
1b) 3 X 8 Banded GH Raise – heavy, rest 60 sec.- bw
Conditioning
12 minute AMRAP of:
25 Double-Unders
20 Perfectly Vertical KBS 24/16kg
15 T2B
-5 rounds + 18 kbs

---

Extra 120420:

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.
Group 2 Conditioning
For time:
30 Back Squats 135/95#
20 Pullups
10 Push Jerks 135/95#
20 Front Squats 135/95#
20 Pullups
10 Push Jerks 135/95#
10 OHS 135/95#
20 Pullups
10 Push Jerks 135/95#
Group 3 Conditioning
3 rounds for time of:
7 Stones to Shoulder @ 150/100# (or as close as possible)
14 C2B Pullups
21 Box Jumps 24″
-7:44, 120# stone
Group 4 Conditioning
7 minute AMRAP of:
5 Power Snatches 135/95#
15 Wall Balls 20/14#
25 HR Pushups

MWOD 78/365-
http://www.youtube.com/watch?v=yphER5FELSo

Tuesday- 04/24/12- Oly Work, Team Event 1, MWOD 77/365

BB Gymnastics
1) 4X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 40 sec.- 175

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.- 115
Strength
1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.- 225, 275, 275

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.- 5+28, 5+15, 5+15

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
For time:
8 Pistols
8 HSPU
8 Burpee Over-The-Box Jumps 24″
12 Pistols
12 HSPU
12 Burpee Over-The-Box Jumps 24″
16 Pistols
16 HSPU
16 Burpee Over-The-Box Jumps 24″

Notes: All Pistols should be alternating. HSPU are new Regionals standard and Kipping is allowed.

*Rest 10 Minutes.
Row 1K.

---

TEAM Conditioning
Team Event 1.

Notes: Make sure team captains read all rules and watch corresponding video. Also, make sure to hold each other to strict standards on the HSPU.

---

Extra 120424:

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.
GROUP 3 Conditioning
15 minute AMRAP of:
Swim 75m
30 Air Squats
15 HR Pushups
-did 200m row instead of swim- 6 rounds+ 27 squats
GROUP 4 Conditioning
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pullups
GROUP 5 Conditioning
5 minutes to complete:
1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

MWOD 77/365-
http://www.youtube.com/watch?v=rsYLsjXVLR8

Monday- 04/23/12- Intervals- Snatch/DU, MU/FS+PJ, MWOD 76/365

BB Gymnastics/Conditioning
*This should be performed as one continuous effort. MAKE SURE to read the notes below.
1) 4X2 T&G Snatch (any style) @ 75% – rest 40 sec.- 120
2) 50 Double-Unders – rest 20 sec.- done
3) 1 Snatch @ 85% – rest 20 sec.- 140
4) 50 Double-Unders – rest 20 sec.- done
5) 1 Snatch @ 95%- 160, 5# squat snatch pr!

Notes: 40 seconds rest should be taken after the final set of snatches @ 75% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 85 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.

Conditioning
4 rounds for total reps of:
45 sec. ME Muscle-Ups- 10/5/4/3
15 sec. Rest
45 sec. ME 5 Front Squats + 3 Push Jerks @ 135/95#- 15/13/14/13
15 sec. Rest

Notes: The goal is to perform the FS+PJ unbroken for each 45 sec. round. Resting in the rack is recommended if necessary.

Midline
10 minute AMRAP of alternating BB TGUs @ 95/65#- not even close

MWOD 76/365-
http://www.youtube.com/watch?v=nboERV7j00E

Sunday- 04/23/12- Rest Day, MWOD 75/365

MWOD 75/365-
http://www.youtube.com/watch?v=oZaiBeNrsfQ

Saturday- 04/22/12- Max Jerk, Double Testing, MWOD 74/365

BB Gymnastics
12 minutes to establish a 1RM Jerk.- 225, failed several attempts at 235, getting under it better tho
Conditioning (2 parts)
Part 1-
3 rounds for time of:
21 11′ Wall Balls 20/14#
21 T2B
-5:30
-Then (no rest)-
10 minute AMRAP of:
3 Deadlifts 345/225#
3 Rope Climbs
30′ DB Farmer Carry 100/70#
-4 rounds + 2 RC's

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

---

Extra 120421:
*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.
Group 2 Conditioning
3 rounds for time of:
50 Perfectly Vertical KBS 24/16kg
30 Pullups
15 Push Press 135/95#
Group 3 Conditioning
For time:
9 Hang Squat Snatches @ 135/95#
50 Double-Unders
7 Hang Squat Snatches @ 135/95#
50 Double-Unders
5 Hang Squat Snatches @ 135/95#
50 Double-Unders
-7:42, with hang split snatches

MWOD 74/365-
http://www.youtube.com/watch?v=4wH3a3RB9q4

Friday- 04/20/12- Oly/Regional Work, 2012 Team Event 4, MWOD 73/365

BB Gymnastics/Conditioning
1) 5X1 20 Double-Unders + 1 Snatch (any style) @ 65%, 70%, 75%, 80%, 85% – rest EXACTLY 30 sec.- 105, 115, 135, 140, 145
2) 5X1 Row 200M + 4 Hang Cleans (any style) @ 225/135# – rest 30 sec.- rows were around 35-40 sec each round, 205x3, 215, 225-f

Notes: Rows should be ALL OUT every round. The goal is to perform the HC UB.

Conditioning
3 rounds for time of:
15 KIPPING HSPU
10 1 Arm DB Snatches (alternating) 100/70#
5 Muscle Ups

Notes: Everything here should be performed to Regional standard. ALL HSPU must be Kipped. I DO NOT care if you can do them all strict. Kipping is the standard.

Strength
1) 1X20 Back Squat (Group 1 – 2X10 @ 50% – rest 60 sec.)- skipped

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

2a) 3X20 Reverse Hypers – medium/heavy, rest 45 sec.- skipped
2b) 3X3 DB TGU @ 100/70# – rest 45 sec. (alternating reps, 6 total)- skipped

---

TEAM Conditioning
Perform Team Event 4. Make sure to read ALL RULES before performing this WOD.- 35:45

MWOD 73/365-
http://www.mobilitywod.com/2010/11/episode-73-fight-airplane-fuzz.html

Thursday- 04/19/12- Rest Day, MWOD 72/365

MWOD 72/365- http://www.mobilitywod.com/2010/11/episode-72-square-dancing-and-grenade.html

Wednesday- 04/18/12- Oly Work, Chipper, MWOD 71/365

BB Gymnastics
1) Every 30 sec for 5 minutes complete 2 Snatches (full squat) @ 75%.- 125, 1 miss
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%.- 165
Notes: There will be a 20 Burpee penalty for every missed rep.
Strength
1a) 3 X ME Bench Press @ 75% – rest 60 sec- 175#- 10, 8, 6
1b) 3 X ME Strict C2B Pullups – rest 60 sec.- 20# vest-10, 8, 8

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.
-13:33

---

Extra 120418

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.
Group 1 Conditioning
Email Rudy@OutlawCrossFit.com for your WOD. No, this is not a joke.
Group 2 Conditioning
3 rounds for time of:
7 Stones to Shoulder @ 150/100# (or as close as possible)
14 C2B Pullups
21 Box Jumps 24″
Group 3 Conditioning
7 minute AMRAP of:
5 Power Snatches 135/95#
15 HR Pushups
30 Double-Unders
-2 rounds + 3 snatches

MWOD  71/365- http://www.youtube.com/watch?v=HgEgIGE2ZI8

Tuesday- 04/17/12- Clean Work/Max HBBS, Team Wod-DU, Pistol, PJ, MWOD 70/365

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.- 145
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.- hit 301, missed 315
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.- 11,9,7
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#

---

Extra 120417:

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.
GROUP 2 Conditioning
15 minute AMRAP of:
Swim 75m
30 Air Squats
15 HR Pushups
GROUP 3 Conditioning
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pullups
-8:23, vertical kb standard
GROUP 4 Conditioning
5 minutes to complete:
1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

---

TEAM Conditioning
In teams of 4.
3 rounds for time of:
250 Double-Unders
50 Pistols (25l/25r – apportion in any order, but team must complete 25 on left & 25 on right)
25 Push Jerks 155/105#
Rules: Teams may apportion the reps in any way. There is no limit to how many or how few reps an individual athlete may perform.
-14:39

MWOD 70/365-
http://www.youtube.com/watch?v=jnluO-X8WIM

Monday- 04/16/12- Snatch Work, Run/Row Intervals, MWOD 69/365

BB Gymnastics
1) 5X2 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS @ 65% (of 1RM Snatch) – rest 75 sec.- 105

Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.

Conditioning
For total working time:
Run 400m- 1:09
-rest 2:00
Row 500m- 1:37
-rest 2:00
Run 400m- 1:19
-rest 1:30
Row 500m- 1:42
-rest 1:30
Run 400m- 1:24
-rest 1:00
Row 500m- 1:42
*50 burpees in penalties

Notes: These should be all out efforts. Keep track of each round and if there is greater than a +/- 5 second differential between any round there is a 25 Burpee penalty.

Midline
1a) 3X5 TGU (5 UB each arm) – heaviest possible, rest 45 sec.- 53
1b) 3X15 Strict T2B – rest 45 sec.- done

MWOD 69/365-
http://www.youtube.com/watch?v=s7n1uGH_S0c

Sunday- 04/15/12- Rest Day, MWOD 68/365

MWOD 68/365-
http://www.youtube.com/watch?v=PiTtoxj4jdQ

Saturday- 04/14/12- Max Snatch and C&J, 2011 Regional DL,BJ WOD, MWOD 67/365

BB Gymnastics
1) 15 minutes to establish a 1RM Snatch.- worked on squat snatch today, hit 155 (tied current squat snatch pr), failed at 165 several times

Notes: Take no more than 5 heavy attempts.

2) 15 minutes to establish a 1RM Clean & Jerk.- cleaned 215 and missed jerk twice, attempted a clean pr at 245 but failed

Notes: Take no more than 5 heavy attempts.

Strength
1X20 Back Squat- 245 for 13, hi bar

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Conditioning
21-15-9 reps for time of:
Deadlifts @ 315#/205#
Box Jumps 30”/24”
-5:52

MWOD 67/365-
http://www.youtube.com/watch?v=M7EB1ft8UxY

Friday- 04/13/12- Team Wod (Run MU)/RC, Push Up, DU AMRAP, MWOD 66/365

Run 800m
30 Muscle-Ups
Run 800m
For time.

---

Team Conditioning
With a team of 4, featuring 2 men and 2 women.
Run 800m
60 Muscle-Ups
Run 800m
For time.
Rules: Both runs must be completed as a team. The Muscle-Ups may not be started until the 4 team members all complete the run, also time does not stop until all team members complete the run. The Muscle-Ups may be apportioned in any manner, but ALL TEAM MEMBERS MUST DO AT LEAST 10 reps, with the limit for one member being 30 reps. I.e. 3 team members could do 10 reps, and one member could do 30, all 3 members could do 15, or any other combination as long as all members perform 10 reps. Teams may only use ONE SET of rings. Rings may be hung at any height as long as full extension AND turnout is achieved at the bottom. Teammates may help each other reach the rings.
-17:42

---

Extra 120413:

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.
Group 3 Conditioning
8 minute AMRAP of:
3 Rope Climbs 15′
20 HR Pushups
30 Double-Unders
-4 rounds and almost 1 rope climb

MWOD 66/365-
http://www.youtube.com/watch?v=oylx0Up7nG8

Thursday- 04/12/12- Rest Day, MWOD 65/365

MWOD 65/365- http://www.youtube.com/watch?v=ClPMZ3-QKLE

Wednesday- 04/11/12- Oly Work, PTT (Row, SqClean/Thruster, Burpee), MWOD 64/365

BB Gymnastics
1) Snatch: 3X1 @ 80% – rest 60 sec.- 135
2) Clean & Jerk: 3X1 @ 80% – rest 60 sec.- 175
3) Snatch Pull: 3X2 @ 90% – rest 60 sec.- 155

Conditioning (pain threshold training)
Compare to 120211.
5 rounds for total time of:
Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 3 minutes.
-2:19, 3:23(vest malfunction), 3:19, 3:47, 3:18

Notes: This entire WOD should be performed with a 20/10# vest.

Strength (time permitting)
1a) 3XME Bench Press @ 70% – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

MWOD 64/365- http://www.youtube.com/watch?v=FkUN2_pqw0Q

Tuesday- 04/10/12- Oly Work, Team WOD (Elizabeth, RC, Row), MWOD 63/365

BB Gymnastics
1) Power Snatch: 5X1 @ 70% — rest 75 sec.- 115
2) Power Clean + Push Jerk: 5X1 @ 70% – rest 75 sec.- 155
3) Clean Pull: 3X2 @ 90% — rest 60 sec.- 205

Conditioning
For total time:
“Elizabeth”
21-15-9 of:
Squat Cleans 135/95#
Ring Dips
*Rest 2 minutes.
12 Rope Climbs 15′
50 GHD Situps
Row 1K

---

Extra 120410:

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.
GROUP 1 Conditioning
15 minute AMRAP of:
Swim 75m
30 Air Squats
15 HR Pushups
GROUP 2 Conditioning
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pullups

GROUP 3 Conditioning
5 minutes to complete:
1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.- got 11 on ME set, all other sets completed

---

TEAM Conditioning (3 parts)
*In teams of 2 consisting of one male, and one female.
Part 1:
“Elizabeth”
21-15-9 of:
Squat Cleans 135/95#
Ring Dips
For time.
-16:35, me and Mrs. Hughey

Rules: This event will be performed by taking turns to complete each portion of the WOD. The first athlete (male or female) will complete 21 Squat Cleans, then the other athlete will complete 21 Squat Cleans. The first athlete will then complete 21 Ring Dips, then the 2nd athlete will complete 21 Ring Dips, etc. Only one athlete may be working at a time, and each athlete must complete the full set before the other athlete begins.

*Rest 5 minutes.
Part 2:
5 minute AMRAP of alternating Rope Climbs 15′.
-15 reps

Rules: The athletes must alternate reps. Both athletes must use the same rope.

*Rest 5 minutes.
Part 3:
Row 2k.

Rules: There is no set time or distance protocol for alternating athletes. Teams may choose the fastest possible way to complete the event. This may include anything from 1 athlete completing the entire piece, or athletes changing every 200m. There is no set template—do what you think will be fastest.
-7:50

MWOD 63/365-  http://www.youtube.com/watch?v=HB_bPTHcA_g

Monday- 04/09/12- Oly/Strength Work, MWOD 61/365

BB Gymnastics
1) Snatch: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.- 130, 135, 145
2) Clean & Jerk: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.- 175, 190, 200
3) 4X2 Tempo High-Bar Back Squat @ heavier than last week – rest 60 sec.

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Strength
1a) 7X3 Weighted STRICT Pullups @ 70-75% (or more than last week)- 70
1b) 7X3 Thruster @ 70%- 155x3, 165x4

Notes: Rest intervals should be no more than the length of time it takes to transition movements. You may time this total effort, but DO NOT go so fast that there is a possibility of missing reps, or having to break sets. There should be no more than 45 sec. rest between sets. If you could not use 70% for last week’s pullups, try to use it today or at least get closer. If you did use 70% last week, go up to 75%. If you do not have a 1RM Thruster, base off of your 1RM Push Press. Racks MAY NOT be used for the Thruster.

Skill/Strength
15 minutes Stone Shouldering practice. WATCH THIS DEMO VIDEO.- worked mainly with the 120, got the 270 almost to my knees

Notes: If you have limited experience with a stone, then take this time to watch the video and work on your technique with light stones. If you have are familiar with stone, then go a head and work up to a few heavy singles (DO NOT do many). If you do not have stones please do not ask us what you should use. You may strap bumper plates together, but this will not be the same. If you do not have stones, get some.

Midline
5 minute AMRAP of:
Alternating TGU @ 24/16kg
-14
MWOD 62/365-
http://www.youtube.com/watch?v=lhYWh7zLipA

Sunday- 04/08/12- Rest Day, MWOD 61/365

MWOD 61/365-
http://www.youtube.com/watch?v=KdHah3xPx6E

Saturday- 04/07/12- Oly Work, Triple Test, MWOD 60/365

BB Gymnastics
1) Snatch: 60%x3, 70%x2, 75%x1, 80%x1, 85%x1. 90%x1, 95%x1, 85%x2 – rest 60-90 sec.- 95, 110, 120, 130, 135, 145, 150, 135
2) Clean & Jerk: 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 85%x2 – rest 60-90 sec.- 135, 155, 165, 175, 190, 200, 210, 190

Notes: Neither lift needs to be touch and go, resetting after the rep is not just ok, but is suggested.

Conditioning (3 parts)
1) 7 minute AMRAP of:
10 Burpees
15 Push Press 95/65#
20 Pullups
-3 rounds+ 8 pp

*Rest exactly 3 minutes.

2) 5 minutes to establish a 5rm T&G Deadlift.- 385

Notes: All reps must be touch and go. If at any time the barbell stops on the floor, the set is over. The athlete may rest in the up position, only. The BB may not lay on the body to rest.
DO NOT injure yourself by losing neutral spine at any time. This is a test event, not Regionals.

*Rest 10 minutes.

3) Run 1 mile for time.- 7:37

---

Extra 120407:
*The recommendation is to perform this work at least 2 hours after finishing the day’s regular work.
Group 1 Conditioning
For time:
9 Hang Squat Snatches @ 135/95#
50 Double-Unders
7 Hang Squat Snatches @ 135/95#
50 Double-Unders
5 Hang Squat Snatches @ 135/95#
50 Double-Unders

MWOD 60/365-
http://www.youtube.com/watch?v=thTRWuGym60

Friday- 04/06/12- Oly Work, Team Wod (Prowler Push, OHS, HSPU), MWOD 59/365

BB Gymnastics
1) Snatch From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85% – rest 75 sec. DEMO VIDEO - 120, 130, 135x3
2) Clean From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85% – rest 75 sec. DEMO VIDEO - 175, 190, 200x3
3) 4X1 Heaving Snatch Balance – heavier than last week, rest 75 sec. DEMO VIDEO - 175, 185(fx3)
Strength
1X20 Back Squat- 250 for 14 reps

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Conditioning
For time:
50′ Prowler Push (high handles) 165/125#
15 OHS 135/95#
15 HSPU
50′ Prowler Push (low handle) 165/125#
12 OHS 135/95#
12 HSPU
50′ Prowler Push (high handles) 165/125#
9 OHS 135/95#
9 HSPU
50′ Prowler Push (low handle) 165/125#
-26 something, terrible

Notes: The Prowler weights displayed are including the weight of the Prowler. The standard Prowler weighs 75#, if yours is not a standard Prowler, then figure out exactly what it weighs and load it appropriately to equal the prescribed weight. HSPU standard is ONE SET of 45# plates stacked on either side of an Ab-Mat for men (i.e. two plates on one side & two plates on the other), and one 25# plate stacked on one 45# plate on either side of an Ab-Mat for women. Kipping IS allowed.

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TEAM Conditioning
*Note that HSPU standards are different for teams.
In teams of 4…
For time:
Part One
50′ Prowler Push (high handles) 215#
15 OHS 135/95#
15 HSPU
50′ Prowler Push (low handle) 215#
12 OHS 135/95#
12 HSPU
50′ Prowler Push (high handles) 215#
9 OHS 135/95#
9 HSPU
50′ Prowler Push (low handle) 215#
Part Two
50′ Prowler Push (high handles) 215#
9 OHS 135/95#
9 HSPU
50′ Prowler Push (low handle) 215#
12 OHS 135/95#
12 HSPU
50′ Prowler Push (high handles) 215#
15 OHS 135/95#
15 HSPU
50′ Prowler Push (low handle) 215#

Rules: This event should be set up with one Prowler, one male and one female barbell, and one male and one female HSPU station. One male and one female teammate will complete Part One in its entirety, then the other male and female teammates will complete Part Two. The working male and female teammates will perform all the Prowler pushes together, then they may also work at the same time on the OHS and HSPU. They must both have both hands on the Prowler at all times while it is moving (i.e. they must be pushing together), and their hands must remain on the handles on one side (i.e. the male may not push on both handles, he must remain on one side). As soon as Part 1 is finished, the other teammates may begin on Part 2.
The Prowler weights displayed are including the weight of the Prowler. The standard Prowler weighs 75#, if yours is not a standard Prowler, then figure out exactly what it weighs and load it appropriately to equal the prescribed weight. HSPU standard is ONE SET of 45# plates stacked on either side of an Ab-Mat for men (i.e. two plates on one side & two plates on the other), and one 45# plate on either side of an Ab-Mat for women. Kipping IS allowed.

MWOD 59/365-
http://www.mobilitywod.com/2010/10/episode-59-upstream-and-downstream-knee.html

Thursday- 04/05/12- Rest Day, MWOD 58/365

MWOD 58/365- http://www.mobilitywod.com/2010/10/episode-58-weird-hamstring-problems-and.html

Wednesday- 04/04/12- Clean Work, Run/C2B PU Intervals, MWOD 57/365

BB Gymnastics
1) 5X1 Clean (full squat) & Jerk (split) @ 80-90% – rest 90 sec.- 175, 185x2, 200x2

Notes: Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 80% and do not add to 90% if technique is not perfect.

2a) 4X2 Clean Pulls – heavy, rest 60 sec.- 275
2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO - 225

Notes: Aim to use more weight on these than last week. Straps should be used for Clean Pulls.

Conditioning
5 rounds for total working time of:
Run(sprint) 400m
15 C2B Pullups
*Rest 2 minutes.
-First set was 1:33, total working time was 9:07, all sets UB except round 4 (10/5)

Notes: The goal is to go ALL OUT on each run, then try to complete the pullups unbroken. There will be no penalty for breaking pullups, but try to get as far as possible without breaking.

Strength
1a) 3X15 GH Raise – rest 45 sec.- 11#
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.- 100

MWOD 57/365- http://www.youtube.com/watch?v=EEHG8yFdAdc

Tuesday- 04/03/12- Oly Work, Team Chipper, MWDO 56/365

BB Gymnastics
*For both lifts (Snatch and Clean & Jerk), perform one set at each percentage. After 80%, try to increase the weight for 3 more sets. You may to a max effort if everything feels good.
1) Power Snatch + Snatch (full squat): 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.- 115, 120, 133- train wreck on these today, got all the power snatches but couldnt stick any at 133 on the squat snatches, getting under it but couldnt get solid in the catch at all, very frustrating

Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.

2) Power Clean + Push Jerk: 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.- 155, 165, 175, 185, 195, 205(f, jerk), cleans were all easy, 205 would have been a new pr on push jerk, had the right arm locked  but couldnt get the left arm to press it out, shouldnt have to press out a jerk but whatever
Conditioning
For time:
30 Box Jumps 30/26″
20 Deadlifts 315/205#
30 T2B
20 DB Push Press 50/35#
30 GHD Situps
20 Row for Calories
30 Alternating Weighted Pistols 25/15# (DB)
20 Burpee Box Jumps 30/26″

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Extra 120403:
GROUP 1 Conditioning
*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pullups

GROUP 2 Conditioning
5 minutes to complete:
1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

TEAM Conditioning
For time:
30 Box Jumps 30/26″
20 Deadlifts 275/185#
30 T2B
20 DB Push Press 45/30#
30 GHD Situps
20 Row for Calories
30 Alternating Pistols
20 Burpee Box Jumps 30/26″

Rules: All 6 team members will perform this WOD. This is a relay style event. The order of the team will be decided before beginning. The first member will perform the first movement, when they are finished they will transition to the next movement. The next member may then begin working on the vacated movement. Athletes may not move forward until the teammate in front of them has begun working on the next movement. The event is finished when the final teammate finishes the final movement. Coaches, this is an opportunity to make sure that there is not a wide speed/strength discrepancy between the members of your team.
-i think our time was 24:27,  good chipper

MWOD 56/365-
http://www.youtube.com/watch?v=JGiZvK2rnDU

Monday- 04/02/12- Snatch Work, Strength Work, MWOD 55/365

BB Gymnastics
1) 5X1 Snatch @ 80-90% – rest 90 sec.- 135x2, 145x3

Notes: Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 90% and do not add to 80% if technique is not perfect.

2a) 4X2 Snatch Pulls – heavier than last week, rest 60 sec. DEMO VIDEO-  185x2,. 190x2
2b) 4X2 Tempo High-Bar Back Squat @ 80% – rest 60 sec.- 255

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Strength
1a) 7X3 Weighted STRICT Pullups @ 70%- 70#
1b) 7X3 Bench Press @ 70%- 165

Notes: Rest intervals should be no more than the length of time it takes to transition movements. You may time this total effort, but DO NOT go so fast that there is a possibility of missing reps, or having to break sets. There should be no more than 45 sec. rest between sets.

Skill
10 minutes practice on Muscle-Ups to Ring HSPU.- first time getting thru the transition tonight, but couldnt get any locked out

Notes: If you are proficient at these, practice stringing them together. If you are not, try to get some clean singles. Do not do more than 15 total reps.

Midline
4 minute AMRAP of:
L-Sit Hold (on paralettes)
For total seconds.
-2:06

MWOD 55/365-
http://www.mobilitywod.com/2010/10/episode-55-in-and-out-your-hips-for.html

Sunday- 03/25/12- Rest Day, MWOD 54/365

MWOD 54/365-
http://www.youtube.com/watch?v=NVVUa8aETgY

Saturday- 03/24/12- Oly Work, RC, RD, KB Snatch Metcon, MWOD 53/365

BB Gymnastics
1) Snatch: 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 – rest 60-90 sec.- 95, 115, 120, 130, 135
2) Clean & Jerk: 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 – rest 60-90 sec.- 135, 155, 165, 175, 185

Notes: Neither lift needs to be touch and go, resetting after the rep is not just ok, but is suggested. If there is only 1 number following the listed percentage, then it notes reps. If there are 2 numbers they note reps first, then sets.

3) Front squat: 90% x 1 x 4 – rest as needed.- 245
Conditioning
1) For time:
5 Rope Climbs 15′
15 Ring Dips
30 KB Snatch 24/16kg (15l/15r)
3 Rope Climbs 15′
15 Ring Dips
20 KB Snatch 24/16kg
1 Rope Climb
15 Ring Dips
10 KB Snatch 24/16kg
-7:26

*Rest 10 minutes.

5 rounds for total calories:
40 sec. ME Row – 20 sec. Rest
-got 21 cal first round, not sure after that, rower kept resetting

Notes: You may keep the flywheel spinning while resting, but this should just be active rest. Go ALL OUT as long as possible.

 MWOD 53/365-
http://www.youtube.com/watch?v=IKlDKebXEfk

Friday- 03/23/12- Oly Work/Open Wod 12.5 (Thruster/C2B PU10, MWOD 52/365

BB Gymnastics
1) 5X2 Snatch From Blocks (just below knee) @ 75% – rest 75 sec.- 120
2) 5X2 Clean From Blocks (just below knee) @ 75% – rest 75 sec.- 175
3) 4X3 Heaving Snatch Balance – heavy but not max, rest 75 sec.- 135

Conditioning
Open WOD 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters 100/65#
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
-finished 9 pull ups of the round of 18= 117 reps

MWOD 52/365- http://www.youtube.com/watch?v=7JU4LapWMXg