Monthly Archives: February 2012

Feb. 13, 2012

WOD 120213: BB Gymnastics 1) 5X2 Hang Clean (full squat) @ 85% – rest 45 sec. ( 135, 145, 155, 175, 185) 2) 5X2 Split Jerks @ 85% – rest 60 sec. (as above) 3a) 4X3 Clean Pulls – heaviest … Continue reading

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Feb. 10, 2012

WOD 120211: BB Gymnastics 1) 3 attempts to establish a 1RM Snatch – rest as needed. 2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed. Notes: Take as long as you’d like to warm up … Continue reading

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February 8, 2012

WOD 120208: BB Gymnastics 20 minutes Snatch technique work from the hang. Notes: Work from whatever hang position is your worst. Concentrate on turnover and pulling under, NOT JUMPING. Conditioning 8 minute AMRAP of: 15 Step Down Box Jumps 24″ … Continue reading

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February 7, 2012

WOD 120207: Strength 1) Back Squat: 1X5 @ 70%, 1X5 @ 80%, 1X2 @ 85%, 1X3 @ 90% 1X1 @ 100% – rest 2-3 min. between each set. (175, 195, 210, 225, 245, 265, 300!!) 2a) 4XME STRICT C2B Pullups … Continue reading

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February 6, 2012

WOD 120206: BB Gymnastics 1) 5X2 Hang Power Clean (full stall) @ 85% – rest 45 sec. 2) 5X2 Power Jerks @ 85% – rest 60 sec. 3a) 4X3 Clean Pulls – heaviest possible, use straps, rest 60 sec. 3b) … Continue reading

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February 5, 2012

WOD 120204: *Today’s work will be laid out as 5 tests. The first 3 should be completed as early as possible. The preference is sometime between 8 and 10am. The final 2 tests may be completed any time later in … Continue reading

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February 2, 2012

WOD 120202: Rest day. Thank the Lord! I did 5 x 300m rowing pieces with 1 minute rest from 1:59/500m to 1:54.3/500m (each one got faster) Practiced DUs – got 25!

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