Friday, November 29, 2013

Turtle Shell 2


10 min. AMRAP
complete this sequence as many times as possible (did on my ledge..harder than bar)
1 Wtd. Pull-Up
3 Deadhang Pull-Ups
5 Kipping Pull-Ups
if you drop from the bar before the complex is completed the round doesn't count.  You have to drop the weight after the 1st Pull-Up, I used a bookbag w/ 16kg inside and wrapped my legs through the straps.

10 min. AMRAP
complete this sequence as many times as possible
1 Deficit HSPU (6-8 inches)
5 Close Grip Push-Ups
more than 3 sec. break or failed rep the round doesn't count

Inverted Tabata 8x10 sec. on -20 sec. off hold chin over ledge

1st and 5th round of 2nd WOD 5th round no rep and pretty funny

WOD 1: 3 Rounds failed on 3rd deadhang in 4th...tried again but couldnt get the deadhangs
WOD 2: 4 Rounds then 2 attempts on the 5th the video then got one more parallette

Thursday, November 28, 2013

LPO 51

6x 3 Muscle Snatch- 3 Overhead Squat- 3 Snatch Push-Press @55kg
6x 3 Muscle Clean- 3 Push Press- 3 Lunges (Jerk Leg Forward) @75kg
5x5 Snatch High Pulls @75kg
3-3-2-3-3-2 Front Squat 100kg-110kg-115kg-100kg-110kg-115kg
5x12 GHD Sit-Ups

Happy Thanksgiving

Tuesday, November 26, 2013

LPO 50

6x5 Power Snatch @60kg
4x 3 Power Cleans 1 Power Jerk @80kg
4x 1 Power Cleans 3 Power Jerks @80kg
5x5 Snatch Pulls @90kg
3-3-2-3-3-2 Front Squat 100kg-110kg-115kg-100kg-110kg-115kg
5x5 Deadlifts @130kg
5x12 GHD Sit-Ups

Monday, November 25, 2013

In House GWOD

Courtesy of

6 Rounds for time:
20 Squats
15 Burpees
10 V-Ups


Thursday, November 21, 2013

LPO 48 and Muscle-Ups (20/11)

WOD:  3X 1 min. AMRAP Muscle-Ups (ring) rest as needed, 1 min. AMRAP jumping bar Muscle-Ups rest as needed.
Ring-5 Bar-7 Ring-5 Bar-6 Ring-4 Bar-6
note: missing the rep to rep transition

6x 4 Power Snatch- 4 Overhead Squat @60kg
6x 3 Power Clean-3 Power Jerk @80kg
5x5 Snatch High Pull (from boxes) @70kg
5x5 Back Squat @120kg
5x10 GHD Sit-Ups

Tuesday, November 19, 2013

LPO 47


6x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press @55kg
6x 3 Muscle Clean- 3 Push Press- 3 Lunges OH @70kg
4x5 Clean Pulls @120kg
5-4-3-5-4-3 Front Squat @95kg-100kg-105kg
4x5 Clean Deadlifts @130kg

notes: a little left knee discomfort today, hit some MWOD.

Sunday, November 17, 2013

Rainy Day WOD

1.Courtesy of
5 Rounds for quality:
5 Sit-Ups to pike (hold Pike 3sec.)
5 Bridge-Ups (hold Bridge 3sec.)

2. 5x 20 Goblet Squats @24kg
rest 60 sec. in between sets
5x 60 sec. Front Leaning Rest
rest 60 sec. in between sets

3. 5 min. Headstand work

Friday, November 15, 2013

No Kip Friday

10 min. Slackline
10 min. practice Muscle-Up on rings (strict)
10 min. to complete this circuit of Pull-ups on rings:
10 @Bodyweight
8 @5kg (DB in between thighs)
6 @5kg (DB in between thighs)
4 @10kg (DB in between thighs and ankles)
2 @15kg (DBs and one 5kg plate around neck
10 min. Practice Handstand Walk
after every 3 attempts 10 Hollow Rocks
30 min. Slackline

Thursday, November 14, 2013

LPO 46 (hi-five)

6x5 Snatch @+ or - 80%
6x5 Cleans @+ or - 80%
6x5 Jerks @+ or - 80%
5x4 Front Squat (Heavy)
5x10 GHD Sit-Ups


Rough one

Tuesday, November 12, 2013

LPO 45

Power Snatch 3-2-3-2-3-2 (75%-87.5% of 1RM PS)
Power Clean/ Power Jerk 2/3-3/2-2/3-3/2-2/3-3/2-2/3-3/2 (70%-80% of 1RM PC/PJ)
5x4 Clean Pulls (100% Clean)
5x4 Front Squat (Heavy)
5x10 GHD Sit-Up


Monday, November 11, 2013

13.5 +

4 min. AMRAP
15 Chest to Bar Pull-Ups
15 Fat Bar Thrusters @+/- 95lbs (concrete barbell lagoa)
rest 4 min.
4 min. AMRAP
6 Toes to Rings
6 Handstand Push-Ups

2 Rds 5 Thrusters, 2 Rounds 6 Toes to Rings

1 Rd 15 Thrusters-13 CTB, 3 Rounds 6 Toes to Rings, 1 HSPU

Sunday, November 10, 2013


1.10 min. Slackline
2. For Time:
5 Rounds
30 sec. hold Bottom of a Squat
20 Squats
30 sec. Front Leaning Rest
20 Push-Ups

3. 15 min. practice Handstand Walk
4. 30 min. Slackline

Friday, November 8, 2013

Aline (Sam's Choice)

5 Rounds @ Max Reps, rest as needed between rounds:
Shoulder Press@62kg

SP: 11-9-8-7-7
MU: 4-3-3-1-2

SP: 6-5-5-5-4
MU: 6-5-5-5-4

Later I did 50 Burpees for time (Wake-Up WOD) -2:19

Thursday, November 7, 2013

LPO 44 (120kg PR Clean)

10 min. SMR Trigger Point
3x60 sec. Goblet Squat bottom hold (24kg kb)
3x20 Bridge-Up
3x10 Alternating Turkish Get-Ups (24 kg kb)

Work up to Heavy Power Snatch (80kg)
4x2 Snatch (full) @80kg (x-2-2-1)
Work up to 2 Heavy Power Cleans- 1 Heavy Power Jerk- 1 Split Jerk (100kg)
Find Clean and Jerk max (hit 110kg easy, 120kg got the clean missed Jerk)
4x5 Snatch Pull @90kg
4x4 Back Squat @120kg-120kg-125kg-125kg
5x10 GHD Sit-Ups

Tuesday, November 5, 2013

LPO 43 (Test Day)

Find 1RM Muscle Snatch
Find 1RM Power Snatch
3x3 Power Snatch @87.5% of 1RM PSn of above.
Find 1RM Muscle Clean-Push Press
Find 1RM Power Clean-Power Jerk
3x 2 Power Clean- 2 Power Jerk @80% of 1RM PCl and Pj above
5x5 Front Squat @Heavy

PS-80kg, 3x3-70kg
PC, PJ-110kg, 3x2-2 90kg

Saturday, November 2, 2013


No Excuse WOD
For Time:
100 Push-Ups (no kipping)
100 Sit-Ups (AB-mat, arm ok)


Friday, November 1, 2013

3s Company Revisited

Work up to a Heavy 1 Rep Thruster (I used the 5-5-3-1-1)
Rest as needed.

3 Rounds for time...
12 Thrusters @62.3kg
12 Pull-Ups (strict no kip)
rest 3 min. between rounds, record time for each round.

Thruster 102kg
Rd. 1-1:16
Rd. 2-1:16
Rd. 3-1:56 (Pull-Ups got me)

Did this in November last year (big changes)