WOD 112614

A. Power clean TnG cluster 3. 3. 3; rest 10sec/rest 3mins x 3
B. Split jerk from blocks 1. 1. 1 65% of 1rm – emom – 6-8mins
C. emom – Power clean and SJ TnG from the PC straight to SJ 2-3 65% of 1rm CL & J – 6-8mins
+
DUs 100

Notes:
– build per set on PC
– Tech work on SJ
– focus on going straight to the jerk from PC on C

WOD 112414

A. back squat @20X0; 2-3 55-60% of 1rm + accommodating resistance; rest 45sec x 10
B. 1 PC and SJ every 30sec for 10mins 75% of 1rm is goal
+
100 DUs

rest 1min

In 12 minutes AMRAP:
20 TGU 1.5/1pd
50 wall balls 20/14# 10′ target
amrap MU in remaining time

rest 1min

100 DUs

WOD 112014

“Combined Jump”

10 minutes to establish 3 max distance broad jumps
Rest 1 min
10 minutes to establish 3 AMRAP sets of DU’s unbroken

Notes:
– Watch the video for how to set up for jump and score the attempts
– Score for jumps is in inches
– Double under score is sum of best 3 unbroken sets
– Total store is combined score of 3jumps + 3 double under sets
– Post scores to comments below. Good Luck!!

WOD 111814

A. snatch balance build to a tough single perfect form
B. hang snatch build to a tough single in 15mins
C. 25 reps snatch @77% of B for time
+
5 Rounds
DU 1min 90% aerobic
rest 1men
Run 400m

Notes:
– no riding weight down for A
– record time for C

WOD 111714

A. emom – 16 min
odd – Hang Power Clean x 2 @ moderate weight
even – 20 DU (+ 2 ring MU)
B. emom – 16 min
odd – TnG Dead Lift moderate same loads throughout
even – 7 (ring) dips
C. emom – 16 min
odd – KB Swings russian tough x 10
even – 10 burpees AFAP

Notes:
– weights can go up and down on HPC – probably 50-70% 1RM depending on form
– same loads across for DL, work on load and breathing
– last emom is conditioning based sets – get breathing rate up and show control

WOD 111314

A. snatch build to a moderate single
B. Power Clean x 1/hang power clean x 1/hang squat clean x 1; rest as needed x 5
C. 5-7mins emom – Split Jerk from blocks @ 80% of 1rm
D. 12mins emom
odd – 5 T2B + 5 CTB
even – 10 box jump step downs 24/20″

WOD 111214

A. Front squat build to a max
B1. BB front rack walk lunge 20 steps; rest 20sec build per set
B2. 15 T2B; rest 3mins x 3
+
10mins AMRAP 85% effort
Run 200m
8 burpee box jump overs 20/24″

rest 3mins

10min 85% effort
10 KBS 2/1.5pd
10 Goblet squat 2/1.5pd
30 DU unbroken

Notes:
– record absolute max on FS along with BS max
– sustainable pace for the 10min pieces