Quick and Strict

WOD:
10 min. AMRAP
50 Double Unders
10 Strict Ledge Pull-Ups
10 Strict HSPU

4 Rounds

CFL LPO 2

WOD
6x4 Hang Power Snatch (above knee, below knee, above knee, below knee) @135lbs
6x3 Hang Power Clean (above knee, below knee, above knee) @205lbs
6x1 Power Clean-3 Push Press 215lbs-225lbs-235lbs-215lbs-225lbs-235lbs(F2 PP)
4x3 Snatch Pull @245lbs

235lbs

Gym Crasty

WOD:
3x 1 Bar Pull-over- 2 Bar Muscle-Ups
4x + or - 20 sec. P-Bar L-Sit
5x Grip Complex (attempts, unable to master the EAGLE!!)https://www.youtube.com/watch?v=Sj_v4yYGsfI

LPO 119

WOD:

Snatch (full) 4-3-4-3-4-3 70kg-75kg-70kg-75kg-70kg-75kg

2 Cleans (full) 2 Split Jerks 90kg-100kg-90kg-100kg-90kg-100kg
4x4 Front Squat @110kg
4x3 Snatch Pull @110kg

LPO 118

WOD:
3 sets of each:
3 Power Snatch-3 Snatch Push Press-3 OHS @60kg
2 Power Snatch-2 Snatch Push Press-2 OHS @65kg
(60kg-65kg-60kg-65kg-60kg-65kg)

3 sets of each:
3 Power Cleans-3 Power Jerks @95kg
2 Power Cleans-2 Power Jerks @100kg
(90kg-100kg-95kg-100kg-95kg-100kg

4x3 Snatch Pull (no high pull) @110kg
5x4 Front Squat @110kg
5x3 Deadlift @150kg

Ringworm

WOD:
10 Sets of Muscle-Up to L-Sit to a slow negative Muscle-Up then get inverted and as slow as you can lower from the rings. Rest as needed in between sets.

here is an example, 8th set

A Complex Complex

WOD:
Prep-
2x5 Bar Muscle-Ups
8 Strict Pull-Ups
12 Strict Handstand Push-Ups (very hot at beach so we left :'
25 min. casual stroll

3 sets of this complex, rest as needed in between rounds.
@60 kg perform 10 Bent Over Rows-8 Hang Muscle Cleans-6 Strict Ovhd. Press

25 to life

WOD:
4x6 Wtd. Ledge Pull-Ups @20lbs
For Time-
25 Front Squats@82kg
25 Strict Handstand Push-Ups
25 30 inch Box Jumps
6:36

LPO 117

WOD:

Snatch (full) 4-3-4-3-4-3 70kg-75kg-70kg-75kg-70kg-75kg

2 Cleans (full) 2 Split Jerks 90kg-100kg-90kg-100kg-90kg-100kg

LPO 116

WOD:
3 sets of each:
3 Power Snatch-3 Snatch Push Press-3 OHS @60kg
2 Power Snatch-2 Snatch Push Press-2 OHS @65kg
(60kg-65kg-60kg-65kg-60kg-65kg)

3 sets of each:
3 Power Cleans-3 Power Jerks @95kg
2 Power Cleans-2 Power Jerks @100kg
(90kg-100kg-95kg-100kg-95kg-100kg

4x3 Snatch Pull (no high pull) @110kg-115kg-120kg-115kg
5x4 Front Squat @110kg
5x3 Deadlift @150kg

Sunday Brunch

WOD:
For Movement-
10 min. Bike
3 Rounds:
5 Unbroken Bar Muscle-Ups
10 Toes to Bar
15 Lateral Jumps over a 20 ish inch box
10 min. Bike

LPO 115

WOD:
6x4 Hang Power Snatch (above knee, below knee, above knee, below knee) @60kg
6x3 Hang Full Clean (above knee, below knee, above knee) 90kg-90kg-100kg-100kg(F2)-90kg-90kg
6x1 Power Clean-3 Push Press 100kg-100kg-100kg-105kg-105kg(F1)-100kg
4x4 Back Squat 110kg-110kg-115kg-115kg

LPO 114

WOD:

Snatch (full) 4-3-4-3-4-3 70kg-75kg-70kg-75kg-70kg-75kg

2 Cleans (full) 2 Split Jerks 90kg-100kg-90kg-100kg-90kg-100kg

4x4 Front Squat @110kg

4x3 Snatch Pulls @110kg

Rainy Day Pumps

WOD:
10 min. Practice Freestanding HSPU
3x8 Strict Pull-Ups (slow to med. tempo)
3x8 Strict Ring Dips (slow to med. tempo)
3x8 Sotts Press @20kg Bar
10 min. Practice Handstand balance w/ wall's help

LPO 113

WOD:
3 sets of each:
3 Power Snatch-3 Snatch Push Press-3 OHS @60kg
2 Power Snatch-2 Snatch Push Press-2 OHS @65kg
(60kg-65kg-60kg-65kg-60kg-65kg)

3 sets of each:
3 Power Cleans-3 Power Jerks @95kg
2 Power Cleans-2 Power Jerks @100kg
(90kg-100kg-95kg-100kg-95kg-100kg

4x3 Snatch Pull (no high pull) @110kg
5x4 Front Squat @110kg
5x3 Deadlift @150kg

Father's Day WODzinho

WOD:
3x5 Wtd. Pistols @18kg

For Time, 10 min. time cap
200 Double Unders
40 Strict Ledge Pull-Ups
40 Strict HSPU

262 Reps

Short Holds, The Before Videos

WOD:
5x 20 sec. L-Sit (lost some strength here)
4x10 Bridge-Ups
8 min. Practice Back Lever (tuck)  video
8 min. Practive Bar Pull-over to Front Lever (tuck)  video

LPO 112

WOD:
6x4 Hang Power Snatch @60kg (alternate above knee, below knee, above knee, below knee)

3x2 Cleans-2 Split Jerks @90kg
    2 Cleans-2 Split Jerks@100kg (6 total sets alternating weights 90-100-90-100-90-100)

4x4 Front Squats @110kg
4x3 Snatch Pulls @110kg
4x3 Deadlifts @140kg

LPO 111

WOD:
3 sets of each:
3 Power Snatch-3 Snatch Push Press-3 OHS @60kg
2 Power Snatch-2 Snatch Push Press-2 OHS @65kg
(60kg-65kg-60kg-65kg-60kg-65kg)

3 sets of each:
3 Power Cleans-3 Power Jerks @85kg
2 Power Cleans-2 Power Jerks @95kg

4x3 Snatch Pull (no high pull) @110kg
5x4 Front Squat @100kg-105kg-105kg-110kg-110kg

Back to Rio

Warm-Up
3 Rounds-
1 min. Single Unders
1 min. Double Unders
1 min. Triple Unders

WOD:
5 Rounds: In 2 min. complete 3 Bar Muscle-Ups and 6 HSPU (strict)
no rest
5 Rounds: In 2 min. complete 8 Toes to Bar and 8 Dips (strict)