Cosmetic Pumps and Cardio

29/6
3 Rounds (untimed)
20 Band Slams
10 Tempo HSPU 3/1/1
8 Single Arm Bench Rows @36kg DB

30/6
5x5 Headstand Pikes

30 sec. on 30 sec off until you reach 50 reps of Candlestick to Jump https://www.youtube.com/watch?v=OhGdx6yw7Yk
8-7-7-8-8-8-7

Friday Countdown

WOD:
6x 20 sec. P-Bar L-Sit, rest as needed in between sets. (not quite parallel but higher than ever)
5x 20 sec. Max Bar Muscle-Up rest 60 sec. in between attempts 2-4-3-4-2 (15)
4x 4 Wtd. P-Bar Dips (deep as possible) @16kg, rest as needed in between sets. (2 reps on 4th set)
3x 15 Toes to Bar
2x Max Weighted Pull-Ups @16kg, rest as needed in between sets.(3-3)
1x Max Weighted Chin-Ups @9kg MB between feet. (8)

LPO 104

WOD:
6x 1 Power Snatch-1 Snatch-1 Power Snatch-1 Snatch@60kg
6x 1 Power Clean-1 Clean-1 Power Clean-1 Clean @90kg
6x 1 Push Jerk-1 Split Jerk-1 Push Jerk-1 Split Jerk @90kg (power clean to start)
4x5 Front Squat @100kg
4x4 Snatch Pull @100kg (not high pull)

LPO 103

WOD:
6x 3 Power Snatch- 3 Snatch Push Press- 3 Overhead Squats @60kg
6x 3 Power Clean- 3 Push Press- 3 Jerk Lunges (overhead lunge to 90 deg) @80kg
5x4 Snatch Pulls (no arm bend) @100kg
5x4 Front Squats @100kg

Fight or Flight

WOD:
3 Rounds (not for time)
5 Triple Unders
10 1 arm DB Bench Rows @30kg
10 Tempo Handstand Push-Up 3/1/1
then..

Double Under flight simulator
do 5,10,15,20,25,30,35,40,45,50,45,40,35,30,25,20,15,10,5 reps of Double Unders
All sets have to be completed unbroken.  For example if your are on the 35 rep set and you get caught up at 34 you must start the set over.  You must stop between each set.

11:40 may have done 2nd 35 twice

Clean Complex

WOD:
7x 3 Hang Muscle Clean (knee)-3 Front Squat- 3 Push Press @72kg
5-7-9 Good Morning @72kg
3x12 High Paloff Press

Country House Bar

18/6
4x5 Wtd. Pull-ups @20lbs
4x5 SL Bridge-Ups
not for time 50 AB Mat Sit-ups w/20lbs MB- 800m Run w/ 20 lbs MB

19/6
For Time:
10 Rds-
1 Bar Pullover
1 Bar Muscle-Up
4 Strict HSPU
9:53

AM Thrust Quencher

WOD:
Thruster 5-5-3-3-1-1-1
60kg-70kg-80kg-86kg-100kg-100kg-102kg

For Time-
3 Rounds
15 Burpees
15 V-Ups
5:20

Mon Con

WOD:
5x 20 sec. L-Sit hold
3x5 Front Lever (bar w/ red skinny band support)

For Time-
80 Double Unders
60 Wall Ball 20lbs-10ft.
40 Toes to Bar
8:17

LPO 102

WOD:
Snatch-

3@75%-65kg

3@80%-70kg

3@85%-75kg

2@90%-80kg

1@95%-85kg

1@100%-90kg

1@103%-94kg (PR)

1@105%-96kg (PR)https://www.youtube.com/watch?v=GwZADgnoF6s

Clean and Jerk-

2-2@75%-90kg

2-2@85%-100kg

2-2@90%-110kg

1-1@95%-115kg

1-1@100%-120kg miss 

Friday the 13th Living Safe

WOD:
3 Rounds...rest 60-90 sec. in between each exercise
60 sec. weighted FLR @16kg
20 Reverse Hypers
12 Step-Ups (per leg)@16kg
15 Band Standing Chest Press @3 heavy bands (JCS Predator)
15 Band Standing Row @3 heavy bands  (JCS Predator)
15 Band Rotations @ 3 heavy bands  (JCS Predator)

Slippery Hook 2

WOD:
3x2 Hang Power Snatch @68kg https://www.youtube.com/watch?v=L4Pr_jhun8s

For Time...

100 Sumo Deadlift High Pulls @20kg

5 Hang Power Snatch @52kg

75 Sumo Deadlift High Pulls @20kg

10 Hang Power Snatch @52kg

50 Sumo Deadlift High Pulls @20kg

15 Hang Power Snatch @52kg

17:48

3x10 Front Squat @72kg

Slippery still..used my non-olympic bar so hard to keep the hook grip. Compare to http://matttrainingrj.blogspot.com.br/2012/12/slippery-hook.html

LPO 101

WOD:
Power Snatch- 3 @75%, 2@80%, 2@85%, 1@90%, 3@75%, 2@80%, 2@85%, 1 @90%
60kg-65kg-70kg-75kg-60kg-65kg-70kg-75kg

Power Clean and Power Jerk- 2-2 @75%, 2-2@80%, 2-2@85%, 1-2@90%, 2-2@80%, 2-2@85%, 1-2@90%
90kg-95kg-100kg-105kg-95kg-100kg-105kg

Snatch High Pull- 4x4 @100% 90kg

Front Squat- 4@80%, 3@85%, 2@90%, 4@80%, 4@80%
100kg-110kg-120kg-100kg-100kg

Deadlift- 4-3-4-3
140kg-150kg-140kg-150kg

Handstand Push-Up on jerk box w/ partner support 3x6

Good Mornring

WOD AM:
4x5 Ring Front Lever (with 1 lt. red rogue band on each foot)
3x5 Ring Ice Cream Maker (with 1 lt. red rogue band on each foot)
10 min. AMRAP
3 Chest to Bar Pull-Ups
6 Strict Dips
9 Single Leg Box Jumps @20 inches (alternating)    7 Rounds, 3 C-B

WOD PM:
5x20 sec. L-Sit Holds (rest as needed)
10 min. practice Handstands

LPO 100

WOD:
Power Snatch with 1 Snatch Push Press after: 3 @75%, 3@80%, 2@85%, 1@90%, 3@80%, 2@85%,  1@90%
60kg-65kg-70kg-75kg-65kg-70kg-75kg

Power Clean and Power Jerk: 2-2 @75%, 2-2@80%, 2-2@85%, 1-2@90%, 2-2@80%, 2-2@85%, 1-2@90%
90kg-95kg-100kg-105kg-95kg-100kg-105kg

Snatch High Pull 4x4 @100% 90kg

Front Squat 4@80%, 3@85%, 2@90%, 4@80%, 4@80%
100kg-110kg-120kg-100kg-100kg

Low Ls

WOD:
5x2 Bar Pullover
5x20 sec. Low L-Sit
3x10 Horizontal Ring Rows (false grip)

LPO 99

WOD:
Snatch-
3@75%, 3@80%, 3@85%, 2@90%, 3@80%, 3@85%, 2@90%
65kg-70kg-75kg-80kg-70kg-75kg-80kg

Clean and Jerk-
2-2@75%, 2-2@80%, 2-2@85%, 1-2@90%, 1-2@80%, 1-2@85%, 1-2@90%
90kg-100kg-105kg-110kg-100kg-105kg-110kg

Clean Pulls 4x4 @135kg
Back Squat 5x4 @110kg

Slow It Down

WOD:
MWOD split and ABCs
5x5 Sotts Press @20kg
10x 1 Bar Muscle-Up- 1 Slow as possible Negative Muscle-Ups

LPO 98

WOD:

Power Snatch- 3 @75%, 2@80%, 2@85%, 1@90%, 3@75%, 2@80%, 2@85%, 1 @90%
60kg-65kg-70kg-75kg-60kg-65kg-70kg-75kg

Power Clean and Power Jerk- 2-2 @75%, 2-2@80%, 2-2@85%, 1-2@90%, 2-2@80%, 2-2@85%, 1-2@90%
90kg-95kg-100kg-105kg-95kg-100kg-105kg

Snatch High Pull- 4x4 @100% 90kg

Front Squat- 4@80%, 3@85%, 2@90%, 4@80%, 4@80%
100kg-110kg-120kg-100kg-100kg

Deadlift- 4-3-4-3
140kg-150kg-140kg-150kg

3x 10 GHD Sit-Ups@20lbs- 10 Hanging Knee Raises (not superset but alternating)

Rain Out

WOD:
5x5 Skin the Cats on Rings
3x20 sec. Low L-Sit hold
Rained out.....got home then
5x60 sec. Bridge-Up hold