140801

Give a gymnast a barbell, magic happens.

Kaitlin Hardy – 150#, it’s always fun to snatch your 1RM Front Squat.


 
WOD 140801

BBG

Power Clean 2RM: 2×1@ 95%, 2×1@90%

Conditioning

Alternating EMOM for 20 minutes:

Sprint 100m (end of corner & back)
10 Burpees to a plate (as fast as possible)

140730

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WOD 140730

BBG

15 mins to establish a max 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex)

Conditioning

12 minute AMRAP of:

10 TTB
20 Wall Balls 20/14#
30 Lateral Jumps over 12″ hurdle (each jump counts one rep)

140729

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WOD 140729

Strength

5×3 Pause Front Squats (STRICT 3 second pause in the bottom at absolute bottom depth). Work up to a max triple for the day.

Conditioning

5 rounds of:

35 KB Swings 24/16kg
15 Burpees

Rest 2:00 between rounds.

140728

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WOD 140728

BBG

15 mins to work to a max 3-position Snatch (high-hang, hang, then floor)

Conditioning

For time:

8 deadlifts 145/105#
7 cleans
6 snatches
8 pullups
7 chest-to-bar pullups
6 bar muscle ups
6 deadlifts 145/105#
5 cleans
4 snatches
6 pullups
5 chest-to-bar pullups
4 bar muscle ups
4 deadlifts 145/105#
3 cleans
2 snatches
4 pullups
3 chest-to-bar pullups
2 bar muscle ups

140726

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WOD 140726

BBG

20 mins to establish a 1rm Snatch

Conditioning

For time:

14 Power Snatches 95/65#
14 Step-Down Box Jumps 30/24″
14 Power Snatches 95/65#
14 Step-Down Box Jumps 30/24″
5 Muscle-Ups
7 Power Snatches 135/85#
7 Step-Down Box Jumps 30/24″
7 Power Snatches 135/85#
7 Step-Down Box Jumps 30/24″
10 Muscle-Ups

Compare to 140104.

140721

WOD 140721:

BBG

1) Clean & Jerk: 5X2 @ 80% of 2rm – rest 60 sec.

Rack bar, then:

2) Split Jerk from Rack: 3×1 @ 100% of #1

Conditioning

5 rounds for time of:

7 Hang Cleans (full) 135/85#
11 HSPU (Kipping is allowed)
200m Run