Monthly Archives: March 2012

Mon., April 2, 2012

WOD 120330: BB Gymnastics 1) Snatch From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80% – rest 75 sec. DEMO VIDEO 2) Clean From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80% – rest 75 sec. … Continue reading

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Wed., March 29, 2012

WOD 120328: BB Gymnastics 1) 5X2 Clean (full squat) & Jerk (split) @ 75-85% – rest 90 sec. Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not … Continue reading

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Tues., March 27, 2012

WOD 120327: BB Gymnastics 1) Power Snatch + Snatch (full squat): 2X1 @ 70%, 2X1 @ 75%, 1X1 @ 80% – rest 75 sec. 1115, 135 Notes: These are single reps and DO NOT have to be touch and go. … Continue reading

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Mon., Mar. 26, 2012

WOD 120326: BB Gymnastics 1) 5X2 Snatch @ 75-85% – rest 90 sec. Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique … Continue reading

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Sun., Mar. 25, 2012

Conditioning Open WOD 12.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Barbell Thrusters 100/65# 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest … Continue reading

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Wed., Mar. 21 2012

WOD 120321: *DO NOT go out of order on this piece. The Clean & Jerks are purposely placed before the Back Squat testing in order to prime the CNS. BB Gymnastics 5X3 Clean (full squat) & Jerk @ 70-80% – … Continue reading

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Tues., March 20, 2012

WOD 120320: BB Gymnastics 1) Power Snatch + Snatch (full squat): 2X1 @ 65%, 2X1 @ 70%, 2X1 @ 75% – rest 60 sec. Notes: These are single reps and DO NOT have to be touch and go. One rep … Continue reading

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