Monday, February 19, 2018

Open Season 3

WOD:
Strength-
2x15 Front Squats@80kg-75kg

LPO-
4 Min every 30 sec:
1 Power Snatch-1 Hang Power Snatch@60kg (8 sets)
5 Min every 45 sec ish, (missed some time, tried every 30 sec)
1 Power Snatch-1 Hang Power Snatch@66kg (6 sets)
4 Min every 45 sec ish 
1 Power Snatch-1 Hang Power Snatch@70kg (set 4-75kg, 4 sets)
4 Min every 30 sec:
1 Power Clean and Jerk@70kg (8 sets)
4 Min every 30 sec:


1 Power Clean and Jerk@80kg (8 sets)
4 Min every 30 sec:
1 Power Clean and Jerk@90kg (8th set-100kg)
MetCon-
20 Min AMRAP-
50 Wallballs@20lbs
50 DU
40 BJ-24''
40 Toes to Bars
30 Burpees
30 Chest to Bars
20 Cleans@65kg
20 Jerks@65kg
10 Snatches@65kg
10 MU
284 reps







Saturday, February 17, 2018

Open Season 2

WOD:
LPO-
5x1 Clean Pull-Hang Clean-Front Squat@100kg
MetCon-
3 Rds for Time, 25 min TC:
30 Cal Row
25 Toes to Bars
20 Wallballs@20lbs
15 Cleans@60kg
10 BMU
290 reps-capped

Friday, February 16, 2018

Open Season 1 (14.2)

WOD:
Strength-
Go to a Heavy 3 Rep OHS
100kg
MetCon-
In 3 min. windows complete:
2x 10 OHS@95lbs-10 Chest-Bar Pull-Ups
2x 12 OHS@95lbs-12 Chest-Bar Pull-Ups
2x 14 OHS@95lbs-14 Chest-Bar Pull-Ups
2x 16 OHS@95lbs-16 Chest-Bar Pull-Ups
………..
134 reps

Wednesday, February 14, 2018

Sitio Taper 3

WOD:
MetCon-
10-15-20-25 KB Goblet Squat Cleans- 60 rest in between
Strength-
10x5 Strict Pull-Ups (less than 90 sec rest)
4x15 KB Shrugs@2-20kg


Tuesday, February 13, 2018

Sitio Taper 2 (Polish Get Ups in the Scrum 2)

WOD:
MetCon-
With Windsor for time...
10 Front Squat @52kg
Run 300ish meter w/ a staircase (34 steps)
10 Bent Over Rows @52kg
Run 300ish meter w/ a staircase (34 steps)
10 Power Cleans @52kg
Run 300ish meter w/ a staircase (34 steps)
10 Rack to Overheads (Press,PP,PJ) @52kg
Run 300ish meter w/ a staircase (34 steps)
10 Deadlifts @102kg
Run 300ish meter w/ a staircase (34 steps)

One person rests while the other performs the lifts and runs.
19:20 (Last time 2012-19:03)

Sunday, February 11, 2018

Sitio Taper 1

WOD:
Strength-
W/ Winsor and a work rest format, each person completes:
10x10 Ring Push Ups
10x10 KB SDHP@22kg
10x10 Ring Rows
10x10 KBS
5x20m FR Carry@2-20kg
5x20m OH Carry@2-20kg

Friday, February 9, 2018

Crown Competitor 62

WOD:
Strength-
5-6-7 DB Shoulder Presses@2-25kg Superset w/ 10-12-14 Strict Pull Ups 14(F11)
MetCon-
10 min. AMRAP:
5 Sh-OH@50kg
10 Deadlifts@50kg
15 Box Jumps@24 inches
2 min. rest
5 min AMRAP:
3 Sh-OH@70kg
6 Deadlifts@70kg
9 Box Jumps@30 inches
1 min rest
2 min AMRAP:
Double Unders

7 rds, 5 Push Presses
3 rds, 8 box jumps
132 Double Unders