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

WOD 111014

A. snatch grip DL build to a tough concentric only in 8mins
B. snatch from high blocks build to a tough single
C. OHS build to a tough double
+
PC TnG x 5 build per set
8 burpees AFAP
DU 15
rest 4-6mins x 3

Notes:
– record numbers for ABC
– start with a tough TnG PC weight and make small builds
– recrod rest times

WOD 110514

A. 12mins emom
odd – PC TnG x 5 65% of 1rm
even – Close grip bench press x 3-4 70% of 1rm
B. 12mins emom –
odd – PS TnG 95/65# increase reps by 1 every set start at 4reps
even – 45 DU
C. 12mins emom –
odd – KBS 2/1.5pd x 10
even – Push press 115/75# x 8
+
5mins amrap
155/105#
1 PC + FR forward lunge R and L + S2O = 1 rep

Notes:
– focus on breathing with TnG work
– BB should not pause anywhere with TnG work
– record score for 5min amrap