Warmup

200M Run
21 Jumping Ball Slam (20/15)
8 Strict Pull Up

1 round + run + 5 ball slams

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Strength/skill

Clean
10 Minutes To A Heavy Double
+ 3 Rounds of: 1 Minute Max Perfect Reps @ 65% of above; 2 Minutes Rest Between Rounds

75#, worked @ 55#

D.B. Snatch
12/12 each alternating
1 Minute Rest Between Sets

15# db - these were not pleasant, mostly b/c I kept falling over every time I snatched

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Conditioning

Complete 2 Rounds of:

12 Ring Row
45 Seconds Rest
10 Seated D.B. Press (45/25×2)
45 Seconds Rest
1 Minute Max Reps Box Jump (30/24″)
45 Seconds Rest

18" box!!!! woohooo! Just went in today, and was like FUCK IT I'm too lazy to set up the 10" box with weights, I'm just going to do the 18". And I DID IT. Used 15# dbs

Warmup:
JYD, cut short

Strength & skill:
EMOTM for 10min:
2 Hang Power Snatch
Start at 70% 1RM. Add weight if completed accurately within 20 seconds. If not, drop weight.

Started at 45# --> 85#. By the last round I had only popped it up to shoulder height and then snatch-grip pressed it overhead to lockout. Tired.

WOD:
3 Rounds:
In 3 mins:
-Row 500m
-Max Russian KBS (Rx: 20/16, Comp: 24/20 – American KBS)

Rest 2 mins between rounds

Rx'd it. Finished 56 swings.

Group Warm-up

Then,

4 Rounds
10 Power cleans 135/95 (MOD: 80#)
15 Box jumps 24/20
20 Burpees

16:07

First time doing 80# in a wod. Brian said the first few rounds were good, but I need to remember to set up properly over the bar in the later rounds. I started to lean forward too much. Worked on form with lighter weights after the wod.

Warm Up
Row 500M
30 lunge steps
30 butt kicks
30 high knees
30 side lunges
30 PVC pass throughs
30 push ups (MOD knee)
Run 400m

Strength
3 x 30sec tire flip
3 x 30sec banded blank (black band)

Conditioning
5 rounds: 3 min AMRAP / 1 min rest
7 Push Press @ 65lbs
6 Barbell Step ups @ 20" @ 65lbs
5 Burpee over the box @ 20"

Reps: 130

STRENGTH
Deadlift
warm-up
75x5, 90x5, 110x3

working set
75x5, 90x5, 110x5

Deadlift 5x10 @ 100#
Knee tucks 5x10

Posted by SOBO on Jun 4, 2013 in WOD | 27 comments
Three Position Clean Perform 7 sets of 3 reps increasing the weight each set. The three positions are working from the top down: 1 – High Hang (Pockets) 2 – Above Knee 3 – The Floor (Without letting go of the bar, perform a High Hang Squat Clean, Hang Squat Clean & Squat Clean in succession.) *Compare to September 18, 2012 (we did 5 sets of 3...

55, 60, 65, 70, 75, 80, 80, 80 falling backwards due to oly shoes

9x100m (ish) Sprint (this is a dead sprint, there should be no jogging)
Rest 90 sec between rounds.

Times:
15.28
14.29
15.10
15.67
14.57
14.42
14.44
13.90
14.16

Warmup:
- 400m Jog
then, 3 rounds of
- 30 sec mountain climbers
- 30 sec squats
- 30 sec rest

Ambitious attempt to do a hatch squat day afterwards

12 minutes to establish a 1rm Power Snatch.

I put 135# on the bar and really focused on my form. I did 7 reps at 135# focusing mainly on the shoulder shrug into moving under the bar.

-then-

3 rounds for time of:
30 KB Snatch + OH Lunge 24/16kg (15L/15R) DEMO VIDEO
40 Double-Unders

Time:17:41

Notes: Did the first set of KB snatch unbroken, but felt my left shoulder losing stability so I ended up breaking all of them into sets of 5. I took breaks that were way too long and general coasted through this workout without pushing it too hard. I was telling myself that I was focusing on that left shoulder and trying to keep my reps as good as possible. I would definitely like a rematch of this WOD in the future, especially considering I've never done a KB snatch into an OH lunge before.

Strength:
Find 1RM Push press
185-207-218-223-230-235(f)
230#

Gymnastics:
10 min to establish best set of UB pullups. Can be butterfly or kipping, if butterfly make note of when butterfly is broken and go to normal kip. Set is considered over when you come off the bar, can rest in hang position.
21 was best set- strung together 10 butterfly then went to single butterflies. Pretty shitty, grip and lats pretty spent from MU's yesterday.

Capacity:
10 minutes to establish best ubroken set of Double Unders
100-105-75
105
rest 10 min then:

For time:
20 burpees
30 C2B pullups
400m run
50 KBS (24/16kg)

RX: EMOTM for 10min:
2 Hang Power Snatch, 40-70#

Coaches kept pushing me to squat snatch more weight, but I just couldn't do it. My confidence is not there yet.

Start at 70% 1RM. Add weight if completed accurately within 20 seconds. If not, drop weight.

3 Rounds:
In 3 mins:
-Row 500m
-Max Russian KBS, Rx: 16
Rest 2 mins between rounds

Finish : 76 KB Swings
1st round of rowing 1:56, might have been one of the 1st women to finish and fastest I've ever rowed 500m. The next 2 rounds slowed down a lot to 2:17, 2:10.