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.

---

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