224.3

The Future

Strength:
1a. Bench Press
5 x 3 @ 81%
1b. Deadlift
5 x 1 @ 85% of snatch grip deadlift
2a. Incline Bench
5 x 3 @ 85%
2b. Deficit Deadlift
5 x 1 @ 90% (clean grip)

Skill:
1 min Chicken Pecking
     On the wall or freestanding

Conditioning:
Tempo Run
400M warm up
1 Mile Tempo Run
400M cool down

WOD
Class WOD

224.2

Strength:
1. 15 to 20 minutes to find 1RM clean.
2. 15 to 20 minutes to find 1RM jerk.
3. 30 Atlas stones to Jerk Box for time.
     Use stone that is two stones under "max" stone weight. 

Conditioning:
EMOM for 10 minutes
Even: 5 - 7 strict pull ups
Odd: 5 - 7 Box Jumps (36/30)

Skill:
Two max sets of muscles ups
One minute rest in-between

WOD
Class WOD

223.1

Hey Brad, Heyyy

Strength:
1. Back Squat
1 x 5 @ 60%, 1 x 3 @ 70%, 1 x 2 @ 80%, 1 x 2 @ 90%, 1 x 1 @ 95%
2. Front Squat
1 x 5 @ 65%, 1 x 4 @ 75%, 1 x 4 @ 80%, 1 x 4 @ 85%
3. Sled Pulls
3 Front / 3 Back / 3 Hamstring

Conditioning:
Airdyne
4 Minute Tabata

WOD
Class WOD

222.4

Strength
1. Back Squat
2 x 5 @ 65%, 3 x 5 @ 70%
2. Front Squat
4 x 5 @ 60%
3. Farmers Carry
5 x 20M Use any method you wish (i.e. KB's, DB's, Farmer's Carry bars)

WOD
Class WOD

222.3

KD...130# Snatch PR Tuesday night. Awesome. 

Strength: 
1. Bench Press
6 x 2 @ 90%
2. Incline Bench
4 x 6 @ 80%
3. Deficit Deadlift
10 x 2 @ 80%

Conditioning:
Prowler Push
6 x 20M @ HAP
60 Sec Rest

WOD
Class WOD

222.2

Strength:
1. 20 Min Establish 1RM Snatch
2. EMOM 10 Min
2-3 snatch Beasts (225/125) Ninjas (185/105)

Skill:
5 Rounds...
8 Back Lunge Pistols
8 Double Arm KB Clean and Jerk 70#/55#

WOD
Class WOD

222.1

Strength
1. Back Squat
1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80%
2. Front Squat
1 x 5 @ 60%, 3 x 5 @ 65%

Conditioning:
1. Prowler Push
8 x 25M 4 high handle / 4 low handle @ HAP
2. Accumulate 1 min of L-Sit hold on rings at muscle up height.

WOD
Class WOD

221.4

Strength
1. Back Squat
1 x 4 @ 70%, 1 x 4 @ 75%, 1 x 4 @ 80%, 1 x 4 @ 85%
2. Front Squat
1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%

Conditioning
Tabata Row

WOD
Class WOD

221.3

Suns out Guns out

Strength

rest less than 90 seconds between A and B
1A. Single Arm Bent Over DB/KB Rows
     7 x 5 @ HAP
1B. Bench Press (sets 1-7)
     7 x 3 @ 87%

2A. Incline Bench (sets 8 - 10)
     3 x 8 @ 70%
2B. GHD Sit Up
     3 x 10

3A. Sled Drags
     3 front / 3 back / 2 side 25 M @ HAP

3B. Front Rack Walking Lunges

     8 x 10 lunge steps @ (135/95)

WOD

Class WOD

221.2

The Ladies of K2DHR2 Hanging Out 

Strength:
1. Power Snatch
5 x 1 @ 75%
2. Power Clean and Jerk
5 x 1 @ 75%
3a. Snatch Pull
2 @ 90% (of snatch), 2 @ 95%, 2 @ 100%
3b.  Defiict Snatch Grip Deadlift
Same as snatch pull + 90# for males and 70# for females

Conditioning:
Tempo Run
400M Warm Up
2 Mile Temp Run
400M Cool Down

WOD:
Class WOD

221.1

     If you count in Calendar years, BHT has been posting work for 1 year and 6 days. If you count in HOA years, this post marks the year Anniversary of BHT posts.
     Last week the programming dropped off because most, if not all, BHTers were tapering for HOA...and because I was preparing for my own mid-year test...a National Orthopedic test called The OITE.
     I felt like a proud poppa this weekend for a multitude of reasons. I just cannot say enough about this weekend. It is interesting because it was the culmination of so many things. As I mentioned earlier, it marked one year of programming for me...Now I had been programming for a few years before this, but not on this type of an extended timeline. I spent some time today looking back at where we have come from...and where we are going.
     As I mentioned earlier, I took a test this weekend...so I missed the first 6 WODs of the weekend (Sad Face). Anyone who knows me knows that I absolutely love CF competitions...so anyone who knows me knows that missing most of this weekend was a huge disappointment for me. But I could not be more proud of the CFOKC team. They were impressive. These scores speak to how impressive the actually were.

      Sooooo....57 teams, a lot of them regional level, and the worst placing of the weekend: 3rd. 10 seconds out of first. They stayed focused, they stayed calm, they recovered well, they took care of each other, they communicated, and best of all...they had a ton of fun. It was awesome to watch. It was almost as awesome hearing other people describe the performance.
     Why do I feel like a proud poppa? Those 6 athletes were completely different than last year. Not physically...mentally. They attacked the WODs not just with their elite physicality, they attacked the WODs with the MIND of an Elite athlete. They performed not as 6 individuals, but as 1 team. Their communication and ability to be honest about strengths and weaknesses and plan WODs accordingly throughout the weekend was amazing. They made the weekend about the team, not about themselves.
    And now to this, Kelsey my kill me for this...I cannot imagine how mentally tough it would be to be in her position. She was on a team with 5 athletes that placed 4,7,13,18,20 (top 20) as individuals at the 2013 NC Regional. KD, you are a fantastic part of this team, and I was so happy for you and so extremely proud of you this weekend. Everyone knew you belonged on this team, this weekend gave you the opportunity to prove it to yourself. You were impressive. Interesting side note...This weekend, we were not the only team to have 5 individual regional competitors.
     Enough about the winning team. What about our other teams? Sure their placings were not at the very top...but they did some amazing things. If nothing else, they proved that OKC does have the ability to qualify 2 teams to the North Central Regional. They also proved to me that we have the ability to send 3 teams in 2015.
    So where do we go from here? In my mind, it is the year of the team. Our plan is to start having weekends where we begin to make this happen. More to come on this, but we are planning a BHT clinic where we will begin to lay this plan out. To send two teams is going to take some tremendous work on the part of the Misfits, Barbelles, and Savages. We have the talent to do it...So lets F-ing do it.

Awesome...love the trophy...love the DHM

Strength
Warm Up
     On the 2 minutes for 6 Minutes:
            1 round of DT @ 135/95
1. Back Squat
      1 x 5 @ 70%, 1 x 5 @ 80%, 1 x 2 @ 85%, 1 x 3 @ 90%, 1 x 1 @ 100%
2. Front Squat
      1 x 5 @ 65%, 1 x 4 @ 75%, 1 x 4 @ 80%, 1 x 4 @ 85 %

Conditioning
EMOM for 12 Minutes Alternate
Even: 5 Viper Press with SM Log @ (Empty Log/Log +50#)
Odd:  7-10 CTB Pull Ups
rest 10 minutes
 Sled Drags
3 Front / 3 Back / 3 Hamstring Pulls 25M @ HAP
WOD 
Class WOD

220.2

Stand in your Designated Square!

Strength

1. Snatch

     2 @ 80%, 3 @ 85%
2A. Snatch Pull

     2 x 3 @ 110% (of snatch), 2 x 2 @ 105% 

2B. Snatch Grip Deficit Deadlift

     2 x 3 @ 150%, 2 x 2 @ 160%

WOD

     Class Wod

Conditioning
Tempo Run
Warm Up - 800M
All Out Work - 1 Mile
Cool Down - 800 M
All Out Work is at a tempo pace like previous weeks

220.1

So proud of this guy. He broke three state records on Saturday and missed qualifying for the American Open by a measly 3 kilos. What a beast. 

Strength
1. Back Squat
1 x 6 @ 70%, 1 x 6 @ 80%, 1 x 3 @ 90%, 1 x 2 @ 95%
2. Front Squat
1 x 5 @ 65%, 1 x 5 @ 75%, 2 x 4 @ 80%
3. Sled Drags
4 Front / 4 Back 25M @ HAP

Conditioning
1. Airdyne
4 Min Tabata
2. Row
4 Min Tabata

WOD
Class WOD