24Oct12: Wed- Highboxes and strength. Sound familiar?

WOD 121024:

BB Gymnastics

1) 10X1 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 10X1 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3X5 Push Press – heaviest possible, rest 30 sec.
1b) 3X12 Reverse Hypers – heavier than last week, rest 30 sec.
1c) 3X12 Bulgariant Split Squats (front rack) – heavy, rest 30 sec.
1d) 3X1 minute ME Rope Climbs 15' – rest 30 sec.

Notes: Split squats are 6 reps per leg. Try to maintain a vertical shin throughout the movement.

17OCt12: Wed. Typical High Box and Strength....

BB Gymnastics

1) 7X2 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 7X2 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3X7 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X15 Reverse Hypers – heavy, rest 30 sec.
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
1d) 3X7 Weighted Muscle-Ups – heaviest possible, rest 30 sec.

Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended. Muscle-Ups are designed to be performed UB. If you cannot perform 7 UB without weight, try to get as large of a ME set as possible, but do not add load.

19Sep12: Wed. HIGH BOX IS BACK!

BB Gymnastics

1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X15 Reverse Hypers – medium/heavy, rest 30 sec.

ARLINGTON WOD (run warm up as needed)

BB GYM-  As RX, but do high hang.   Shrug, jump, get the F under it!

Strength/Cond

1a) HSPU or Handstand hold

1b) Press or Snatch Grip Press  3x3

1c)  Sit ups  3x20