Wod 3/31/12

O-lifts

Snatch - 80% x 1, 83% x 1, 85% x 1, 87% x 1, 85% x 1, 82% x 1

Clean & jerk - 80% x 1, 83% x 1, 85% x 1, 87% x 1, 85% x 1, 82% x 1

Deadlift volume work

UB EMOTM    10 minutes

305/200

round 1 max
round 2-10 5 reps

Wod  #1 For Time

12-9-7

Bar Muscle Ups
OHS 135/95

Wod #2 For Time 4 Rounds

50 Dubs
10 HSPU's

Wod 3/28/12

Muscle snatch - 65% x 5, 70% x 4 x 2, 75% x 3

    - 2-position clean (floor, mid-thigh) - 77% x 2 x 2, 81% x 2 x 2

    - Snatch deadlift - 105% (of snatch) x 5 x 5

    - Front squat - 80% x 4 x 3, 85% x 4 x 2 

Wod # 1 

10-1 squat cleans 135/95

1-10 chest 2 bar pull ups

Wod # 2

 

5 minutes to complete:

1 set ME UB Muscle-Ups, then…

EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

Wod # 3

3 rounds

Row a sub 2 500 meter

then complete max reps Ub dubs

rest 1 minute between sets

Wod 3/27/12

• Power clean + clean - 75% x 4 sets
• Snatch balance - 70% x 3 x 2. 75% x 3 x 2, 80 x 3
• Push Press - 80% x 5 x 5

Conditioning (2 parts)
Part 1-
4 rounds for reps and row times of:
ME UB HSPU
Row 500m
Rest 1:1

Notes: HSPU standard is hands on 45# plates with an Ab-Mat in the middle, kipping is allowed. Rest interval is based on total working set time. The time starts before the HSPU and the rest interval is total working time of HSPU and Row. Do not pace the row. Each round should be all out.

Part 2-
Exactly 10 minutes after part 1 complete one set each of the following:
1) ME UB Perfectly Vertical KBS 24/16kg
2) ME UB Thrusters 115/75#
3) ME HS Walk for distance (3 attempts)
*Rest as needed between efforts.

Wod 3/26/12

Well it looks as if we pulled this darn thing out!!!!!!!! I want to say how proud i am of everyone and all the hard work you have put in NOW IT GETS HARDER!!!!

1st order of business we are going to need to hold a type of playoff to see who the regional team will comprise of.

We need 4 men and 4 women

Since Jane scored in all 5 workouts she has qualified for the team automatically.

2nd Sharon scored in 2 of the 5 workouts she is also in!!!!

So we need to figure out who will be our 3-4 ladies.

On the guys side same type of deal

Carter and I scored in all 5 work outs so we are in.

and no other guy scored more than once so we need to see who are 3-4 will be

I was thinking of having 3 comp wods thursday night @ the 7:30 class if everyone can make it?

Ok next we will be changing our training up just a bit to prep for regionals.

3 days a week i am going to program a conditioning interval workout that can be done at a track or here on the rowers.
It is to be done at a different time then your normal workouts i want it separate in the day. 

Also we have been asked by Inspire and i think explode if we we want to do comp style wods together  on saturdays around 1pm.

I think we NEED to do this as there will be hard standards at regionals and having other judge us and NO REP us will get us better prepared for game time.

So let me know who is in for this.

O-lift

Power snatch + snatch - 77% x 2 x 4

Jerk - 80% x 2 x 5

Clean pull- 98% x 4 x 5

Back squat - 80% x 5 x 2, 85% x 4 x 3

Wod -  For Time

50 Perfectly Straight KB Swings 70/53
50 dubs
50 Overhead Squats 115/75
500 meter row

WOd 2/23/12

• 2-position snatch - 75% x 2 sets, 80% x 2 sets
• Snatch pull - 96% x 5 x 5
• Snatch push press - 78% x 5 x 5
• Back squat - 75% x 5 x 2, 80% x 5 x 4

Wod 3/21/12

• 2-position clean (floor, mid-thigh) - 75% x 2 sets, 80% x 2 sets
• Clean deadlift - 105% (of clean) x 5 x 5
• Front squat - 75% x 5, 80% x 4 x 2, 85% x 3 x 2

Wod 3/20/12

• Power clean + clean - 75% x 4 sets
• Snatch balance - 70% x 3 x 2. 75% x 3 x 2, 80 x 3
• Push Press - 80% x 5 x 5

 2a) 3XME Bench Press @ BW for men, 80% BW for women – rest 60 sec.
2b) 3XME STRICT Pullups @ C2B for men, chin over for women – rest 60 sec.

Wod # 3 8 min amrap


155/ 110

3-6-9-12-15 etc etc

dead
hang clean
push jerk
c2b pull ups

Work Hspu work on stringing them together and efficiency of kip

wod 3/19/12

Power snatch + snatch - 75% x 4 sets

Jerk - 78% x 3 x 5

Clean pull - 96% x 5 x 5

Back squat - 75% x 5, 80% x 5 x 3, 83% x 3, 80% x 4

Wod # 2

Amrap 8 minutes

5-10-15-20-25 etc etc

deadlift 225
chest 2 bar pull ups

Row 2000 meters goal of reverse splits each 500 should be faster than the last still going for around a PR pace

Wod 3/15/12

Open Wod 12.4 GET NASTY

O-lift

• 2-position snatch - 75% x 2 sets, 80% x 2 sets
• Snatch pull - 96% x 5 x 5
• Snatch push press - 78% x 5 x 5
• Back squat - 75% x 5 x 2, 80% x 5 x 4

wod 3/14/12

Just do o-lift today and get ready for 12.4 its a big week we need a strong finish this week!!!!!!

YUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUP!


O-;llift

• 3-position clean (floor, knee, mid-thigh) - 70% x 2 sets; 75% x 2 sets   
• Snatch deadlift - 100% (of snatch) x 7 x 2, 100% x 5 x 3
• Front squat - 65% x 6; 70% x 5; 75% x 5; 80% x 3 x 2   

Wod 3/13/12

O-Lift

Power clean + 2 clean - 70% x 2 sets; 75% x 2 sets
Snatch balance - 65% x 3 x 2; 70% x 3; 75% x 3 x 2
Push Press - 78% x 5 x 5


WOd # 2 10 minute AMRAP

30 deadlifts 135/95
30 OHS 135/95
60 dubs
30 hspu (regional standard 25 plate to ab mat)

Ap-

4X200m Sled Drags – heaviest possible, rest 1:1

Notes: Drags should be performed Westside style. Heels down and pulling with the hamstrings. Do not run with the sled. Simply power walk heel to toe every step. Do not use so much weight that you must push off of the balls of your feet. HEEL TO TOE.

wod 3/12//12

O-lift

Power snatch + 2 snatch - 70% x 2 sets; 75% x 3 sets
Jerk - 75% x 3 x 5
Clean pull - 93% (of clean) x 5 x 5
Back squat - 65% x 6; 70% x 6; 75% x 6; 80% x 5 x 2

WOd #2

5 rounds for time of:

6 Muscle-Ups(if you have no muscle ups use banded progression)
9 Front Squats @ 185/120#

Ap- YES YOU ARE ALTERNATING THESE!

a) 3X8 Supinated Bent Over Rows – heavy, rest 60 sec.
b) 3X8 Weighted GH Raise – heavy, rest 60 sec.

Wod 3/9/12

Power clean + 2 clean - 65% x 2 sets; 70% x 3 sets
Snatch balance - 60% x 3 x 2; 65% x 3; 70% x 3 x 2
Front squat - 60% x 8; 65% x 6; 70% x 5; 75% x 3; 70% x 5

Spend 10 minutes working bounding box jumps (if needed)

spend 10 minutes working t2b efficiency (try close grip wide leg set up)

Wod 3/7/12

Just some motivation http://vimeo.com/38068996


Again if possible come early and do O-lifts and then wait to do a run through of Wod 12.3

Wod # 1 o-lift
Power snatch + 2 snatch - 65% x 2 sets; 70% x 3 sets
Clean pull - 90% x 7 x 4(this is 7 reps times 4 sets)
Back squat - 60% x 8; 65% x 8; 70% x 6; 75% x 6 x 2

If you cant stay and plan on doing wod 12.3 on thursday do 5 sets of reverse hypers with 100 meter runs(SPRINTS) in between(NOT FOR TIME)

wod 3/6/12

O-lift

1) 15 minutes to establish a 1RM Jerk.
2a) 5X5 Push Press – heaviest possible, rest 60 sec.
2b) 3x5 Touch & Go Power Clean – heaviest possible, rest 60 sec.

so these are 5 sets of 5 and 5 sets of 3 ok people!

Use blocks if needed

Wod # 2

7 rounds for total working time of:

10 Burpees
7 Deadlifts 275/185#

Rest 2 minutes after each round.

Wod # 3

3 rounds for time

10 Perfect Kb swings unbroken(work with a judge) If you miss a rep start over
10 pistols 5l/5r

Wod # 4 500 m row go for a PR

Wod 3/5/12

Snatch - Max for day; 80% of that x 1 x 5
Clean & jerk - Max for day; 80% of that x 1 x 5

3a) 4 sets of 8 Strict Weighted Supinated Pullups – heaviest possible, rest 60 sec.

3b) Front Squat: 1×5@60%, 1×5@70%, 1×5@75%, 1×5@75%

Wod # 2

15 Min AMRAP of:

5/3 Muscle Ups
15 Dumbbell Hang Squat Clean to Thrusters 35/20#
30 UB Double-Unders

Midline

1a) 3×15 Reverse Hypers – medium/heavy, rest 45 sec

1b) 3×5 TGU (5L/5R) – medium (weight should be able to be moved quickly), rest 45 sec