WOD 150429:

WL

1) EMOM for 10:00-

3 T&G Power Snatches – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

2) 2 T&G Power Clean & Push Jerks – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

Strength/Skill

1a) 4X10 Front Squats – same load as last week but try to make each set AFAP, rest 2:00

1b) 4X3 Jerk Balances – heaviest possible, rest 2:00

Intervals

4 rounds of:

:45 Suicide Run (down & back: 25′ – 50′ – 75′ – 100′)
:15 Rest
:45 ME C2B Pullups
:15 Rest
:45 ME Thrusters 185/125#
:15 Rest

WOD 150505:

WL

1) 5X3 Clean from blocks (just above knee) – work to a max triple for the day, rest as needed

2) 5X3 Jerk from blocks/rack – work to a max triple for the day, rest as needed

Strength/Skill

1a) 4X8 Weighted Ring Dips – heaviest possible, rest 90 sec.

1b) 4X5 Jerk Grip BTN Push Press – work to a 5rm, rest 90 sec.

Intervals

4 rounds of:

ME UB Muscle-Ups + 2 (after max UB set, rest :15 and perform 2 more reps)
10 DB Snatches (alternating) 100/70#
7 Non-Rebounding Box Jumps (step down) 36/30″

Rest 1:1

WOD 150504:

WL

7X2 Snatch from blocks (just above knee) – work to a max double for the day, rest as needed

Strength

1a) 5X3 Snatch Grip BTN Push Press + 3 OHS – work to a max for the complex, rest 2:00

1b) 4X10 Back Squats (timed sets) – work to a close to a true maximal set of 10 (go to failure or near failure) and note time for each set, rest 2:00

Intervals

5 rounds of:

1:00 ME HSPU (increasing deficit each round)
1:00 Rest
1:00 ME Two KB Floor to Overhead (increasing load each round from 24/16kg for round One)
1:09 Rest

1) 20:00 to establish a 1RM Snatch.

2) 20:00 to establish a 1RM Clean & Jerk.

WOD 150429:

BBG

1) 4X10 Power Snatches – use heaviest weight possible to complete 10 UB reps, rest 2:00

2) 3X10 Power Clean & Push Jerks – use heaviest weight possible to complete 10 UB reps, rest 3:00

Strength/Skill

1a) 4X10 Front Squats – work to a heavy but not maximal set of 10 (based off last week’s sets) and note time for each set, rest 2:00

1b) 4X100′ HS Walk – rest 2:00

Intervals

5 rounds of:

Sprint 100′
10 Burpee Box Jump Overs 30/24″
Sprint 100′

Rest 2:00 between each round.

WOD 150428:

BBG

1) 5X3 Clean from blocks (just above knee) – work to a max triple for the day, rest as needed

2) 5X3 Jerk from blocks/rack – work to a max triple for the day, rest as needed

Strength/Skill

1a) 4X5 Tempo Ring Dips (3 counts in all parts) + ME Kipping Ring Dips (if you cannot do 5 UB tempo reps, then break and make the 5th tempo rep lead into the ME kipping) – rest 90 sec.

1b) 4X5 Jerk Grip BTN Push Press – work to a 5rm, rest 90 sec.

Intervals

For reps – continuous effort, rest where noted:

ME Muscle-Ups (or your highest level gymnastic skill if you don’t have MU)
Rest :30
ME UB Wall Ball 30/20# (or 20/14# to a 12′ target)
Rest 1:00
20 Power Snatches 155/105#
Rest 1:00
ME UB Wall Ball 30/20# (or 20/14# to a 12′ target)
Rest :30
ME Muscle-Ups (or your highest level gymnastic skill if you don’t have MU)

WL

7X3 Snatch from blocks (just above knee) – work to a max triple for the day, rest as needed

Intervals

1) 5 rounds of:

1:00 ME of the complex – 3 Pullups + 2 C2B + 1 Bar MU (UB for 1:00 is the goal)
1:00 Rest
1:00 ME of the complex – 3 Thrusters + Front Squats (for the remainder of the minute) – heaviest possible load to complete the complex UB for 1:00
1:00 Rest

*Rest as needed between 1&2.

2) 7 rounds of:

:30 ME UB 6/4″ Deficit HSPU
:30 Rest
:30 ME UB Hang Power Snatches – heaviest possible
:30 Rest