Team WOD: October 1

WOD 141001:

BBG

1) 5X1 Two Position Clean (hang & power position) – heavy but NO MISSES, rest as needed

2) 5X2 Jerk from blocks – heaviest possible, rest as needed

BB Cycling/Midline

1a) 4+1X3 Touch & Go Cleans (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

1b) 3XME UB + 3 Strict HSPU (ME UB set, quick rest, then 3 more reps) – rest 2:00

Conditioning

4 rounds for total working time of:

Run 400m
20 C2B Pullups

Rest 1:1

*Each run should be all out effort. Do not pace to do Pull-ups faster.

Team WOD: September 30

WOD 140930:

BBG

5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee, rest as needed

BB Cycling/Midline

1a) 4+1X3 Touch & Go Snatches (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

1b) 4X60 second ME Strict TTB – rest 90 sec.

Conditioning

“Open Workout 12.1″

7:00 AMRAP of:

6″ Target Burpees

Team WOD: September 29

We are done with the catalyst and now starting an Outlaw cycle.

Strength (%XrepsXsets)

Snatch: 85%x1x5

Clean and jerk: 85%x1x5

Pause FS: 80% 5 rep max 5x4

WOD

"Diane"

21-15-9

-Deadlift 225

-HSPU

Team WOD: September 26

Strength

• Snatch - heavy single
• Clean & Jerk - heavy single

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP
   •  6 Ring Dips
   •  12 Pullups
   •  18 Box Jumps (24/20)

Team WOD: September 25

"Fran"

21-15-9

Thrusters (95/65)

Pull-ups

Team WOD: September 23

Strength

• Power Snatch - 60%x2, 65%x2, 70%x2, 75% x 1 x 3
• Power Clean + Jerk - 60% x 2(1+1), 65% x 2(1+1), 70% x 2(1+1), 75% x (1+1) x 3

Metcon (Time)

21-18-15-12-9
   •  Power clean (155/105)
   •  Strict handstand push-ups

Team WOD: September 21

Strength

• Snatch - 70%x1, 80%x1, 85%x1, 90%x1, 85% x 1 x 2
• Clean & Jerk - 70%x1, 80%x1, 85%x1, 90%x1, 85% x 1 x 2
• Clean Pull - 90%x2, 95% x 2 x 2
• Back Squat - 75%x3, 80%x2, 85% x 2 x 2

Metcon (Time)

For Time:
21-15-9
   •  Toes to bar
   •  Box jumps (24/20)

Immediately followed by

15-12-9
   •  Bar muscle-ups
   •  Box jumps (30/24)

Score is total time for both workouts together.

Team WOD: September 20

Strength

• Snatch - 70%x2, 75%x2, 80%x2, 85% x 2 x 3
• Clean & Jerk - 70% x 2(1+1), 75% x 2(1+1), 80% x 2(1+1), 85% x (2+1) x 2, 90% x (2+1) x 2
• Snatch Pull - 110% x 2 x 5
• Front Squat - 70%x2, 80%x2, 85% x 2 x 2, 90% x 2 x 2

No WOD.  You deserve it.  Great job everyone in their PRs.  Don't forget to post your scores so we can all track your progress.

Team WOD: September 19

Strength

• Power Snatch - heavy single; (90%x1, 95%x1) x 3 (% of HS)
• Power Clean + Jerk - heavy single; (90%x1, 95%x1) x 3 (% of HS)

Metcon (Time)

Partner (2 person team)
For time:
   •  20 deadlift (315/225)
   •  400 m run
   •  20 hang clean (225/135)
   •  400 m run
   •  20 shoulder to overhead (185/115)
   •  400 m run
   •  20 power snatch (155/105)
   •  400 m run
   •  20 overhead squat (135/95)

Reps are split between partners at their discretion.
Both partners must complete at least one rep of the current movement.
During movements, one partner works while one rests.
Both partners will complete each 400m run together.

Team WOD: September 17

Strength

• Snatch - heavy single
• Clean & Jerk - heavy single
• Clean Pull - 105% x 2 x 5
• Back Squat - heavy single; (90%x1, 95%x1) x 3

Metcon (Time)

For Time:
   •  150 Doubleunders
   •  50 Calorie row
   •  30 Burpees

A little motivation to get jacked.....

Team WOD: September 16

Strength

• Technique Work of Choice
• Hang Power Snatch - 60%x2, 65%x2, 70% x 2 x 3
• Hang Power Clean - 60%x2, 65%x2, 70% x 2 x 3

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
   •  5 Pull-ups
   •  10 Push-ups
   •  15 Squats

Team WOD: September 14

Strength

• Snatch - heavy single; (90%x1, 95%x1) x 3
• Clean & Jerk - heavy single; (90%x1, 95%x1) x 3
• Snatch Pull - 110% x 2 x 5
• Front Squat - heavy single; (90%x1, 95%x1) x 3

Metcon (AMRAP – Reps)

Amrap 5 mins
Max Burpee Box Jump Overs (24/20)

Team WOD: September 13

Strength

• Snatch - 70%x2, 80%x2, 85% x 2 x 4
• Clean & Jerk - 70% x 2(1+1), 80% x 2(1+1), 85% x 2(1+1) x 3
• Clean Pull - 95% x 2 x 2, 105% x 2 x 3
• Front Squat - 70%x2, 80%x2, (85%x2, 90%x1, 95%x1) x 3

Metcon (Time)

5 Rounds
   •  400m Run
   •  20 Pistols (Alternating Legs)

Team WOD: September 12

Strength

• Power Snatch - heavy single; (90%x1, 95%x1, 100%x1) x 3
• Power Clean + Jerk - heavy single; (90%x1, 95%x1, 100%x1) x 3
• Clean Pull - 100% x 3 x 3, 105% x 3 x 2

Metcon (AMRAP – Rounds and Reps)

” 343 Never Forget ”
20 min Amrap
3 Power Cleans (225/135)
4 Front Squats (225/135)
3 Muscle Ups

Team WOD: September 10

Strength

• Snatch - 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80% x 2 x 2
• Clean & Jerk - 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80% x 2+1 x 2
• Snatch Pull - 100% x 3 x 2, 105% x 2 x 2
• Back Squat - 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80% x 3 x 3

Metcon (6 Rounds for time)

Every 4 mins

   •  250m Row

   •  25 Wall balls (20/14)

6 rounds (score each round for time)

Team WOD: September 8

Strength

• Hang Power Snatch - 60%x2, 65%x2, 70% x 2 x 3
• Hang Power Clean - 60%x2, 65%x2, 70% x 2 x 3

Metcon (Time)

3 Rounds
   •  7 Power Cleans (185/105)
   •  14 Lunges (185/105)
   •  21 Double Unders

Team WOD: September 7

Strength

• Snatch - heavy single; (90%x1, 95%x1) x 3
• Clean & Jerk - heavy single; (90%x1, 95%x1) x 3

WOD 

7 min AMRAP
   •  2-4-6-8…
   •  Thrusters (115/75)
   •  Pull Ups

Rest 3 Min

   •  50-40-30-20-10
   •  Calorie Row
   •  10-8-6-4-2
   •  Bench (225/155)

Team WOD: September 6

Strength

• Snatch - heavy single
• Clean & Jerk - heavy single
• Back Squat - 90%x1
• Pause Back Squat - 75% x 2 x 3
• Good Morning - 3 x 5

Metcon (Time)

For Time:

   •  10.9.8.7.6.5.4.3.2.1
   •  PHSPU
   •  Perform 1 Legless Rope Climb after each set (15ft)

Team WOD: September 5

Strength

• Jerk - 70%x2, 75%x2, 80% x 2 x 3
• Power clean - 70% x 2 x 2, 75% x 2 x 3
• Front Squat - 85%x1, 75% x 2 x 3

WOD

For Time:
    •  10-8-6-4-2
    •  Shoulder to Overhead (BW)
    •  10-15-20-25-30
    •  GHD’s

Team WOD: September 3

Strength

• Clean & Jerk - (75%x 2+1, 80%x 1+1, 85% x 1+1) x 3
• Clean Pull - 90%x3, 95%x3, 100%x3
• Back Squat - 90%x1
• Pause Back Squat - 70% x 2 x 3
• Good Morning 3 x 5

Metcon (Time)

4 Rounds
   •  100m Run
   •  20 DUs 
   •  300m Row
Rest 1 min

Team WOD: September 2

Strength

• Power Snatch - 70% x 2 x 2, 75% x 2 x 2, 80% x 2 x 2
• Power Clean + Jerk - 70%x2, 75%x2, 80%x 2 x 3
• Front Squat - 85%x1, 75% x 2 x 3

Metcon (AMRAP – Rounds and Reps)

20 Min Amrap

    •  9 Lunges (135/95)
    •  9 Abmat Situps
    •  9 Box Jumps (30/24)
    •  9 OVHS (135/95)
    •  9 Ring Dips