Tuesday, July 10, 2018

Invictus WL 7

WOD:
Gymnastics-
BMU Mastery 8.1 (8-12-14)
LPO-
P Snatch
Split oh press
Split Jerk
DL
Pull Up

Monday, July 9, 2018

Invictus WL 6

WOD:
LPO-
Clean
Snatch no feet
FS
MetCon-
4 Rds for Time:
50 DU
3 RC
400m Run
17:09

Saturday, July 7, 2018

Sanca Saturday

WOD:
Gymnastics-
BMU Mastery 7.3
LPO-
Every 2 min. for 6 sets:
2 Hang Squat Snatches-went up to a big 70kg haha
MetCon-
10-1
Power Snatches@40kg
Toes to Bars
HSPU
12:13

Friday, July 6, 2018

Invictus WL 5

WOD:
LPO-
Snatch Push Jerk to OHS-120kg
Snatch-98kg max out
Bk Squat-5rm @154kg
Rev FR Lunges
Dips-Hanging knee tucks
MetCon-
20 min. Xebex Bike

Thursday, July 5, 2018

Invictus WL 4

WOD:
LPO-
Snatch 
Push Jerk -124kg I think pr
DL-187kg-5rm
Pull up-28kg-5rm
MetCon-
12 min. AFAP w/ Serginho:
10m/10m
20m/20m
30m/30m
one works one rest Sled Drag@70kg-190m

2km Ski Erg

Wednesday, July 4, 2018

Recovery @Estúdio Igarashi

WOD:
MetCon-
4x90 sec each:
45/45 Suitcase Carry@32kg
10/10 SL RDL@32kg
90 sec FR Carry@2-16kg
45/45 Iso Lunge Hold (Quad dominant)
90 sec Ring FLR
10/10/10m 1 Arm Bent over Rows@32kg/HS Walk

Tuesday, July 3, 2018

Invictus WL 3

WOD:
LPO-
Muscle Clean
Tall Clean
PR Clean-131kg
Snatch
3 Rm FS-132kg
GH Raise