WOD 7/27/12

O-Lift

High Bar Back Squat  6x2 @ 90%

Work up to a heavy single FULL SNATCH for the day

then hit 7x1 @  85% of that number goal is ZERO misses

Take 8 working sets to work up to a heavy triple split jerk from the boxes(heavy as possible)

Wod For Time

3 rounds

10 deads  315/220
10 burpee box jumps 30/24

AP- Not timed

1a) 5 heavy sets of 10 on reverse hyper
1b) spend time working butterfly chest to bar pull ups if you already have butterfly if not just work the butterfly 

O-Lift

5X3 Front Squats (1st rep pause for 5 seconds in the bottom) – near heaviest possible

Work up to a heavy hang squat clean single

then

8x1 @ 85% of that number clean and jerk

Strength- 4 rounds

1a) me kipping def hspu rest 60sec
1b) me close grip bench press 185/ 130 rest 60 sec
1c) 15 GHD sit Ups

Wod-

3 rounds for time/reps of:
5 Cleans (full squat) to Thrusters 135/95#
50 Double-Unders
5 Cleans (full squat) to Thrusters 135/95#


 rest 1 minute in between rounds

after last round (record time minus 2 minutes rest) rest another 2 minutes

then complete max burpees in 2 minutes

Wod 7/24/12

O-Lift

Work up to  a single hang snatch for the day
then
7x2 full squat snatch @ 80-85% of that number 

High Bar Back Squat- 5x5 @ 85%

Power Jerk 5x2 @ 70%

Wod-  #1

7 rounds for total working time of:
Run 200m
5 Hang Snatches (full squat) @ 155/105#
Rest 1:1

Wod #2

For Max reps

2 rounds

1 min strict pull ups
rest 30 sec
1 min kipping pull ups

WOd 7/20/12

O-Lift

Wok to a heavy single full snatch
7x2 from the hang @ 80% of that number drop the weight if you are mising the 2nd rep

High Bar Back Squat 6x2 @ 88%

Wods -

As fast as possible do

• 25 Sit-ups
• 20 Sumo DeadLift HighPull with Kettlebell, 2 pood for men/1 pood for women
• 15 Burpees
• 10 Stationary Row for Calories

record your time and then rest 5 minutes

then do the same Wod as a 10 min AMRAP and see how far you get

WOd#2 Max Front squats 155/115 in 1 minute(all out effort)

Wod # 3 3 rounds of max box jumps 30/24 regional standard in 30 seconds with 30 seconds rest

AP- spend 20 minutes working partner carries and burpee relays

Wod 7/18/12

O-Lift

2 position snatch(floor then hang mid thigh) 8x1 (heavy as possible, if you miss drop weight)

Halting Snatch Deadlift 6x3 (think about bar path and perfect form) 

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=186

Push Press work up to a heavy single for the day

then 7x3 @ 80% of that number

High Bar Back squat - 80% x 6 x 6

Strength- 

5 rounds

1 min max reps @ 405/325(if these are higher than your 1 rep max do this set @ 80% of your 1 rep max

rest 2 min

WOd #1 For Time

4 rounds

5 Power Snatches 135/95

5 Thrusters

5 box jumps 36/30

5 bar muscle ups(sub 10 chest 2 bar pull ups if you don't have bar muscle ups with a band) 

WOd 7/17/12

 O-Lift -

8x1 High Hang Clean(work as heavy as possible) http://www.catalystathletics.com/exercises/exercise.php?exerciseID=190

Then work up to a heavy single full clean and jerk

7x1 @ 85% of that number 

 

5x3 cleans pulls @110%

Strength-

1a) 5x2 Pause Front Squat @ 75 %

1b) 5x max effort Kipping Def HSPU

1c) 5x max effort Strict bar dips

 

 

 

 

 

Games Chipper

for time:

155/105 OHS x 10

10 box jump hurdles - 24/20"

10 thrusters - 135/95

10 power clean - 205/135

10 toes to bar

10 burpee muscle ups

10 toes to bar

10 power clean - 205/135

10 thrusters - 135/95

10 box jump hurdles - 24/20'

155/105 OHS x 10

 

AP- 

30 Weighted GHD Situps

 

3x15 heavy reverse hyper

 

WOD 7/16/12

O-Lift

7x2 Power Snatch+1 overhead squat(do 2 power snatches then 1 overhead squat) 

Work to a heavy single of full squat snatch

EMOTM for 12 minutes @ 85% of your snatch for the day

High Bar Back Squat 85% 6x2

Split Push Press Behind The Neck 7x3 (heavy as possible)

 http://www.catalystathletics.com/exercises/exercise.php?exerciseID=332

WOd- 12 min Amrap

6 Front Squats 205/135

8 C2B Pull Ups

10 Kb Swings 70/53

20 dubs 

Watch the lay back on this!!!!!!!!!!!!!!!