Conditioning Tyler
5 rounds for time:
7 Muscle ups
21 Sumo deadlift high pulls - 42.5kg
14:02 Rxd
Rest 1 hour
Team WOD
3 minute AMRAP
One person holds a Squat
Whilst the other performs Squats
3 minute AMRAP
One person holds a Plank
Whilst the other performs Sit ups
3 minute AMRAP
One person Holds a Handstand/pike
Whilst the other performs Press ups
3 Minute AMRAP
One person performs KB Swings/Ball Slams
Whilst the other hangs from the bar
Rest 1 minute between stations. You can only work whilst the other person is in position,i.e hanging from the bar. Total reps achieved equals total score.
Worked with Scott 'Mountain Goat' Morton reaching a total of 420 reps
100 felt great so jumped straight to 110kg, failed 5 attempt. Caught all 5 just kept losing it out of the hole. Heaviest i have been with my cleans for a while.
Conditioning 10 Minute Ascending Ladder Of: 1 Front Squat - 60kg 1 Pull Up 2 Front Squat - 60kg 2 Pull Ups Etc...
138 Reps (11 + 6)
Unbroken all the way through to 11, then broke 8-3.
Rest 10 minutes
For time: Row 2000m 3 ball slam on the 1st minute increasing by 3 each minute until 2k is finished or beaten by the clock.
630m + 23 reps
This was brutal, the clock beat me on the set of 24 ball slams.
Feeling a little beat up today so i kept the volume low with some stuff to get the heart rate.
Conditioning EMOTM 20 minutes 1 40m sled drag - 70kg
All sprints under 10 seconds, quickest was 7 seconds.
Death by burpee - capped at 15
Got through the 15 had around 18 seconds before the next set so i think i could have got around 22+ if i hadn't capped it at 15.
BB Gymnastics Volume EMOTM 5 power snatches for 5 minutes EMOTM 3 power snatches for 5 minutes Every 30 seconds 1 power snatches for 5 minutes EMOTM 5 power snatches for 5 minutes - with the same weight as first set
50kg all touch and go 55kg all touch and go 60kg 50kg all touch and go
The Blue WOD was programmed as a charity WOD for the Orchid trust who help men battle through testicular cancer. This charity is close to the hearts of a few of our members and in particular Robbie Harrison and Alan Hebron.
15-12-9-6-3
Power cleans - 60kg
Bar facing burpees
5:40 Rxd
The WOD was followed by some awesome BBQ and a tug of war, great day with great people.
BB Gymnastics Volume EMOTM 5 power cleans for 5 minutes EMOTM 3 power cleans for 5 minutes Every 30 seconds 1 power clean for 5 minutes EMOTM 5 power clean for 5 minutes - with the same weight as first set
80kg all touch and go 85kg all touch and go 90kg done 80kg 3 minutes ub t&g, 4th minute 4-1, 5th minute singles.
Conditioning 1000m Swim
33:35
This is the first time i have swam (more like drowning) properly since primary school! I would like to get this down to around 25 minutes.
BB Gymnastics 1) 7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO
60, 65, 67.5, 70, 72.5x2, 75kg
70kg
75kg 2) 7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO
80, 85, 90, 92.5x2, 95x2
85kg
95kg
Strength 7X3 High Bar Back Squat @ 70-80% – rest 90 sec.
100x3, 105x2, 110x2
Conditioning
5 rounds for total run time and total reps of:
Sprint 200m ME UB Thrusters - 70kg Rest 1:1
Notes: ME = Max Effort. UB = Unbroken. Now don’t fucking ask again. Take no more than 15 sec. after the run to pick up the barbell. Once the barbell is in the front rack the set begins. The goal is do do as many reps as possible, each round, without dropping the bar. Once the BB drop below the front rack the set is over. Resting in the front rack or overhead is acceptable, anything or anywhere else is not.
BB Gymnastics10 X 2 Snatch High-Pulls Off High Boxes (at hip) + 1 Snatch Off High Boxes – heaviest possible, rest 60 sec.Demo w/ Instruction – Demo Sideview
Notes: This is a complex performed off hip height boxes: perform 2 High Pulls, then 1 full Snatch. The demo videos are only for the full Snatch off hip height boxes.
Notes: Complete both Cleans, then both Split Jerks back to back after the second Clean. The weight cleaned should not be more than you can Jerk twice, but if it is you may perform only 1 Jerk.
BB Gymanastics 1] 7x2 Snatch off High Blocks - Rest 60s
50, 55, 60, 62.5, 65, 67.5, 70
2a] 4x3 Drop Snatch - Rest 60s
60, 62.5x3
2b] 4x3 Snatch High Pulls - Rest 60s
70, 72.5x3
Conditioning
NOT for time. Notes: This entire effort should be performed at approximately 80% effort. Do not redline, but do not be lazy.
5 Muscle-Ups
Row 100m
4 Muscle-Ups
Row 200m
3 Muscle-Ups
Row 300m
2 Muscle-Ups
Row 400m
1 Muscle-Up
Row 500m
Muscle ups unbroken
Row splits sub 1:50
Rest 2 hours (coached 2 classes)Strength 1a] 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)
Conditioning “BP Made up a WOD That None of You Can Do”
For time:
7 Bear Complex - 80kg
50′ HS Walk
5 Bear Complex - 90kg
50′ HS Walk
3 Bear Complex - 100kg
50′ HS Walk
Notes: 1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.
The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 20 Burpee penalty to be performed immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in contact with the BB as long as it is off the ground.
10:27
Scaled the weights to 50kg, 60kg & 70kg. One burpee penalty failed the last press of the last set!! Handstand walks were poor during the wod, more work on them needs to be done while fatigued!
