140416

After becoming a Weightlifter, Ashley Doran gets her first Muscle-up.


WOD 140416

BBG

10 mins to work to a 3rm Snatch (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest 1:30 between drop sets

Conditioning

5 rounds for time of:

20 Pistols (alternating)
10 Power Snatch 115/75#
5 Burpee Box Jumps 30/24″

140415

Goodnight, gym.
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WOD 140415

Strength

1) Back Squat: 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80%

2) Front Squat: 1X5@70%, 2X5@75%

Conditioning

For time:

10 Muscle-Ups
15 Hang Clean to Thrusters 135/95#
30 Split Jumps
20 Box Jumps 30/24″
10 Hang Clean to Thrusters 135/95#
30 Split Jumps
15 Box Jumps 30/24″
5 Hang Clean to Thrusters 135/95#
30 Split Jumps
10 Box Jumps 30/24″
10 Muscle-Ups

140412

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WOD 140412

BBG

12 minutes to establish a 1RM Clean & Jerk.

Conditioning

For time:

20 Front Rack Lunges (10 each leg) 95/65#
15 Deficit HSPU 6/4″
30 OHS 95/65#
12 Deficit HSPU 6/4″
24 OHS 95/65#
9 Deficit HSPU 6/4″
18 OHS 95/65#
20 Front Rack Lunges (10 each leg) 95/65#

140411

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WOD 140411

Strength

1) Back Squat: 1X8@65%, 1X8@70%, 1X8@75%

2) Front Squat: 1X5@65%, 2X5@70%

Conditioning

This is one continuous effort.

400m Run with plate 45/25#

-then-

3 Rounds of:

5 T&G Power Clean & Push Jerks 135/95#
25 HR Push-ups
5 Muscle-Ups

-then-

400m Run with plate 45/25#

140409

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WOD 140409

BBG

Pause Clean (3 count pause @ knee) + Jerk: 5X2+1 – work to a heavy (but perfect) double for the day

*This should be performed as a pause clean, then another pause clean, then the jerk

Conditioning

3 rounds for time of:

50 KB Swings 24/16kg
50 Double-Unders
25 V-Ups

All out effort on the first round. Note each round time.