150930 – Question

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BBG – add 5#

1) Snatch Hi-pull + Hang Snatch (full) 5×1 @80%

2) Clean Low-pull (to knee) + Hang clean (full) 5×1 @80%

Strength

DL 3×5.  AHAP

Cond & CFV Wed WOD

 

2RFT of

750m row

50x Wallball @20/14#

 

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Standard

150929 – DO Work

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BBG – still working off week 3#

1) Power snatch 5×2 @80%

2) Power clean + Push jerk 5×2 @80%

Strength

1) Back Squat 5×5 @75%

2) Strict Pullup 3×8/5

 

CFV Tues WOD

Back Squat 10-10-10-10 (E3MOM)
AMRAP in 14 min of:
12 T2B
10 KB Swings (70/53)
8 HSPU
Standard

150928 – Hugh Glass

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… and barbells too of course.

Think you’re a BAMFer???  Read the story of Hugh Glass HERE.

Outlaw

BBG

  1. EMOM for 7min.  1x Snatch @90-95% of Friday’s #.  No Misses.
  2. EMOM for 7min.  1x C&J @90-95% of Friday’s #.  No Misses.

Strength

  1. Front Squat 3×3 @95% 1RM C&J
  2. BNPP 3×5 @65-70% 1RM C&J

Cond 

EMOM alt for 10min…

  1. 150′ shuttle-run (50′, 50′, 25′, 25′)
  2. 7x Thruster @155/105#

 

CFV Monday WOD

“Heavy Isabel”
For Time:
30 Snatches (155/105)
Standard

150926 – No Sleep til…

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You might be old if you can finish that lyric without Googling it.

Outlaw Extra Saturday Work – be sure you’re logging your weights.

Strength – add 5# to each lift from last Saturday.

1) Muscle snatch 5×3 @~50% 1RM

2) Shoulder press 5×5 AHAP

3) Front Squat 5×3 @80%

4) Pendlay Row 3×8 @~70% 1RM Clean

Conditioning

30-90min easy run

Standard

150925 – DO

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Outlaw

BBG – week 3 #

1) Snatch 3, 2, 2, 1, 1, 1, 1

2) C&J 3, 2, 2, 1, 1, 1, 1

Strength

1) Romanian Deadlift 3×8 @~40-50% 1RM Deadlift

2) GHD situp 3×10

Conditioning – if time allows

For Time:
21, 15, 9 reps of…
Shoulder to OH @155/105#
C2B Pull-Ups
Standard

150923

Outlaw

BBG 

1) Snatch Hi-pull + Hang Snatch (full) 5×2 @80%

2) Clean Low-pull (to knee) + Hang clean (full) 5×2 @80%

 

Conditioning 

For Time:
1000m row
50x Deadlift @185/115#
30x Hand Stand Push-Ups
Standard