Wod 2/29/12

If possible come and do o-lift and come back for open wod 12.2

Snatch - max for day; 90% of that x 1 x 2
- Clean & jerk - max for day; 90% of that x 1 x 2
- Back squat - 80% x 3 x 3


Wod # 2 Open Wod 12.2

If not

Wod # 2 from normal program for the day

155/105

Mid Line- 100 meter overhead lunge walk for time 45/25 2 rounds

Wod 2/28/12

Muscle snatch - max for day
- Power snatch - 80% x 1 x 5
- Power clean & power jerk - 80% (of PC) x 1 x 5

Wod # 2

The 3 AMRAPs should be performed as one continuous WOD.

4 minute AMRAP of:

1 Rope Climb 12′(NO JUMPING START FLAT FOOTED AND ALWAYS MUST DESCEND ALL THE WAY DOWN)
8 Hang Squat Snatch 115/75#

2 minute AMRAP of:

Row for Meters

6 minute AMRAP of:

6 Strict HSPU (Regionals standard)
12 KBS 32/24kg (vertical standard)

Wod 2/27/12

Snatch - max for day; 85% of that x 1 x 3
- Clean & jerk - max for day; 85% of that x 1 x 3
- Front squat - 80% x 3 x 3


4 rounds for total working time of:

40 Double-Unders
12 Thrusters 95/65#
12 C2B Pullups

*Rest 3 minutes between each round.


Spend 15 minutes working muscle ups

Wod 2/23/12

WOd #1 Open Wod 7 min amrap burpees to 6 inch target


Snatch - 70% x 1 x 3
- Clean & jerk - 70% x 1 x 3

WOD 2/22/12

The new post from HQ says Open WOD #1 will be posted at 5pm PCT so 8pm here so for all you compers id like to do it tonight fresh.!

So if you can come around 8-830

If not just do the o-lift so your ready for tom!

Snatch - 65% x 2 x 4
- Clean & jerk - 65% x 2 x 4
- Snatch push press + overhead squat - 65% (of snatch) x 3 + 3 x 4

Wod 2/21/12

WOd #1 O-Lift

Power snatch - max
Power clean & jerk - max



Wod # 2 Conditioning (pain threshold training)

4 rounds for total working time of:

15 UB Push Press 115/75#
50 Double-Unders
15 UB OHS 115/75#

*Rest 2 minutes between each round.

Notes: Sets of PP and OHS should be performed unbroken, but if you cannot, every time the BB touches the floor there is a 20 Burpee penalty to be performed exactly 2 minutes after completion of the last round.

Goal of sub 7 if you have good dubs sub 9 if dubs are suspect

Rest Exactly 5 minutes then

Wod # 3

5 minute AMRAP of:

STRICT HSPU(goal of 20 or more)

Notes: Head to floor, hands on floor, hands must be no wider than distance between elbows. DO NOT Kip, no matter what. If you cannot perform strict HSPU then use a band for assistance.

Wod 2/20/12

Wod #1 O-Lift

- Snatch - 70% x 1 x 3
- Clean & jerk - 70% x 1 x 3
- Front squat - 80% x 2 x 2; follow each set immediately with 2 barbell box jumps


Wod # 2

Conditioning (pain threshold training)

5 rounds for total time of:

Run 200m
12 UB Hang Squat Cleans @ 135/95#
15 DB Push Press @ 35/20#

Rest 3 minutes.

Notes: I don’t know how else to say this; try to make yourself pass out. Runs need to be absolutely 100% every round. Do not pace or hold back at all. Transitions must be as quick as possible. Time should be total of all 5 rounds WITHOUT the rest intervals.

Lets push for a sub 9 minute mark! ALL OUT!

50 GHD Sit Ups

WOD 2/16/12

WOd # 1 O-LIft

Mid-hang snatch - 70% x 2 x 3; 65% x 3 x 2
Jerk - 75% x 3 x 3
Snatch balance - max for day; 80% of that x 1 x 3


Wod # 2 Metcon- 4 Rds for time

10 Double Dumbell Split Clean(Dumbells must touch floor each rep) Work and getting your split as low as possible
10 Chest 2 Bar Pull Ups

Mid-Line 4x5 Stiff Leg Deadlift on speed deadlift platform go as heavy as possible with good form

WOD 2/15/12

Wod #1 O-Lift

Clean & jerk - (75% x 1, 80% x 1) x 3
Clean deadlift - 110% (of clean) x 2 x 3
Back squat - 87% x 1 x 5

Wod #2 For Time

9-6-3 of:

Bar Muscle-Ups
Squat Clean to Thrusters 185/120#


Wod #3 For Time

10-1 OHS 135/95
1-10 Bar Facing Burpee jump overs

Mid Line-50 GHD Sit Ups

WOd 2/14/12

Wod # 1 O-LIft

Jerk - max for day; 80% of that x 1 x 3
Muscle snatch - max for day
Power snatch - 80% x 1 x 3
Push press - 84% x 3 x 3

Wod # 2 10 minutes of volume training on muscle ups

2,3 or 4 on the minute for 10 minutes

Wod #3

For Time

"Elizabeth"

21-15-9

Clean 135 pounds
Ring dips

Have someone judge you (elbows must pass in front of bar)

Shoulder must touch ring and elbows must be fully locked out

Wod 2/13/12

Wod #1 O-Lift

Snatch - (75% x 1, 80% x 1) x 3
Snatch pull - 100% (of snatch) x 2 x 3
Front squat - 87% x 1 x 5; follow each set immediately with 2 box jumps

Wod #2 8 minute Amrap of

7 OHS
14 toes 2 bar
21 Kb swings 70/53 Regional standards KB must be straight up at top (get someone to judge your reps) I will go over this standard


Wod #3 Not for Time

5 sets of 4 l/r TGU go as heavy as possible

Reverse Hyper work

Wod 2/9/12

What was everyone's Diane Time yesterday?

Wod # 1 O-lift

Jerk - max for day; 80% of that x 1 x 3
Power snatch - 70% x 3 x 3
Power clean - 70% x 3 x 3
Push press - 82% x 4 x 4

Wod #2 ABS WOd

"Running From The Ku Klux Klan" 5 Overhead Squats then Burpees until the end of the minute, then 5 Power Snatches then Burpees until the end of the minute, then 5 Power Cleans then burpees until the end of the minute, then back to 5 Overhead Squats and Burpees until you get to 100 Burpees (95/65)


Wod #3

5 sets of 500 meter rows for all out max effort

rest 2 minutes in between sets goal is to stay on same pace

Wod 2/8/12

Wod #1 o-lift

Clean & jerk - 75% x 1 x 3
Clean pull off 3" riser - 90% (of clean) x 3 x 3
Snatch - 75% x 1 x 2
Back squat - 84% x 2 x 3;


WOd #2 "Diane"

21-15-9
Wod #3

8 minute AMRAP of:

15 Step Down Box Jumps 24″
20 Burpees

WOd 2/7/12

Wod # 1 O-lift

Mid-hang muscle snatch - 50% x 3, 55% x 3, 60% x 3, 65% x 3
Mid-hang power snatch + snatch - 55% (of snatch) x 3, 60% x 3, 65% x 3
Jerk - 75% x 3 x 3

Wod # 2 3 rds (not for time but unbroken)

15 Strict toes to bar
10 l/r bent dumbbell rows as heavy as possible

Wod #3

Wod # 1 from this weekends Sic FIt winter Open(this one will be a good tester we have 2 friends from CF Inspire going out to arizona to do this event lets see how we compare)

Power Snatches + Rowing

There is a 12 minute running clock. On the Odd minutes, you must perform 4 power snatches AS HEAVY AS POSSIBLE.

On the Even minutes, you will perform a Max Distance Row.

*Standards:*

For the movement to be considered a power snatch, the bar must move in one motion from the ground to overhead. Press-outs will be permitted, but the the initial catch must be made OVER THE HEAD. The bar must continue to go up from the initial catch, if the bar moves down at any point in time, that will result in a "No Rep."

*Rules:*

1.) You must provide your load for the power snatch at registration. Load cannot be changed after registration. BE PREPARED UPON ENTRY OF THE FACILITY TO PROVIDE YOUR POWER SNATCH LOAD.

2.) You will not be penalized for not completing all 4 snatches, but you cannot complete more than 4.

3.) There is no transition time between the snatches and the rowing.

*Scoring:*

Your score from this workout will come from your Total Pounds Lifted PLUS your Distance Rowed.

For example: Athlete X used 100# and completed all 24 lifts, their score for the snatch portion would be 2400lbs. Athlete X also completed 2100m on the rower. Their OVERALL score for Workout 1 would be 4500 points (2400lbs lifted + 2100m Rowed).

OR


Black History Month Wod: "Nat Turner’s Revolt" Thrusters (65/45) and Double Unders 25,100,20,75,15,50,10,25(please tape it if your doing it)

Wod 2/6/12

O-lift

Snatch - 75% x 1 x 3
Snatch pull off 3" riser - 90% (of snatch) x 3 x 3(you will be standing on something i will try and make a platform)
Clean & jerk - 75% x 1 x 2
Front squat - 84% x 2 x 4

Wod #2 From this weekends WODapoloza (top time on this was 3:03 and it was by a female athlete, top male time was 3:23)

Complete For Time:
3 Rounds
3 Snatch Complexes(Power snatch, squat snatch, OHS) 135/95
12 C2B Pullups

http://youtu.be/GAFlAOLtOts


Wod # 3 Find a 1rm turkish get up you may use anything you like on both l/r

THis is important as we will be working these more often as they are popping up in comps all around! so we need to know your 1rm or close to it

Wod 2/2/12

Jerk - 80% x 2 x 2; 85% x 2 x 2
Jerk dip squat - 90% (of jerk) x 3; 95% x 3; 100% x 3 http://www.cathletics.com/exercises/exercise.php?exerciseID=194
Snatch push press - 70% x 5, 75% x 5, 80% x 5 x 2 http://www.cathletics.com/exercises/exercise.php?exerciseID=89

Wod #2 For Time 21-15-9

Deadlift 275/195

HR burpees

Wod #3

4 Rounds

Row 500 meters
25 Kb swings 70/53

Rest 2 minutes

Total Time

Wod 2/1/12

Wod # 1 O-Lift

Clean & jerk - 75% x 1 x 3
- Clean pull - 97% x 3 x 3
- Clean deadlift - 105% x 2 x 3
- OH squat - 81% x 2 x 5; follow each set with 3 box jumps

Wod #2 Afro Brutality Black History Wod #1 have until tomarrow to tape and send it if if you want

30-25-20-15-10

Virtual Shoveling 45/25 and 24/18 barriers
Burpees

Wod #3 3x15 max weight on the hyper