Winger

WOD:
Max sets of 5 unbroken Bar Muscle-Ups (do not chicken wing it)
Weighted Bar MU attempt 9kg(F)-7kg(F)-5kg -3 reps
10-6-6 Wtd. Chin-Ups @9kg
5x Grip Complex attempts (2 for 5)

For Time 21-15-9
Handstand Push-Up (strict)
Toes to Bar
4:27

LPO 136

WOD
Snatch (full) 4-3-2-4-3-2-3-2 @75kg-80kg-85kg  (1ST TIME NO REPS MISSED)
2 Cleans (full) 2 Jerks (split) 2 reps @95kg-100kg-105kg-95kg-100kg-105kg-95kg
Front Squat 4x4 @110kg
Clean Pull 4x4 @130kg

Hump The Ground Day

WOD:
3 Rds Not for Time:
50 Double Unders
15 Hollow Rocks
15 Superman Rocks
10 Strict Pull-Ups (ledge)
10 Strict HSPU

For Time:
9-6-3
Burpee Box Jumps @30'
Double KB Clean @2-20kg

Had a technical error w/ the timer, didn't start. It was intense though.

3 Rounds For Time:
15 Deadlifts @102kg
15 Burpee Over the Bar

7:08 (kicked my ass)

½ LPO

WOD:

2 Cycles:
4 Power Snatch-2 Snatch Push Press-4 OHS @60kg
3 Power Snatch-2 Snatch Push Press-3 OHS @65kg
2 Power Snatch-1 Snatch Push Press-2 OHS @70kg
60-65-70-60-65-70

3 Cycles:

1 Power Clean-3 Push Press @100kg

1 Power Clean-2 Push Press @105kg

100kg-105kg-100kg(F2)-105kg(F1)-100kg(F2)-105kg(F1) 

Renegade 100

WOD:
Not for Time- 100 Renegade Rows (I did 10x10 alternating arms)

10 min. Practice Handstand

Mainsite WOD (CF Leblon)

WOD:
1. On the Min. 5 Thrusters
Start at 75lbs, every 5 min. add 20lbs, go until you cannot complete 5 reps.
77 Reps (2 reps @175lbs)

2. 15 min. to find 5 RM Muscle-Snatch
135lbs

3. 10 min. AMRAP
1-10 climbing ladder
Power Snatch @145 lbs
Bar Muscle-Up
44 reps

LPO 135

WOD
Snatch (full) 4-3-2-4-3-2-3-2 @75kg-80kg-85kg (missed 5 reps)
2 Cleans (full) 2 Jerks (split) 2 reps @100kg-105kg-110kg(did 1-1, choice, not failure)-100kg-105kg-110-100kg
Front Squat 4x4 @110kg
Clean Pull 4x4 @130kg

Get Swole, Cardio and Abs

WOD:
3x A1 10 Pull-Ups (ledge)
     A2 10 HSPU (strict)
alternate exercises, rest as needed between each

3x B1 10 Side Lunges (goblet) @1-20kg KB

3x C1 Max Unbroken Double Unders  27-81-38
     C2 Max Hollow Rocks 24-14-20
superset exercises, but rest as needed in between each superset

3x 20* Bent Over Rows @2-20kg KB
*broke up last set 14/6

LPO 134

WOD:
90 min. Basketball
then…

WOD:
2 Cycles:
4 Power Snatch-2 Snatch Push Press-4 OHS @60kg
3 Power Snatch-2 Snatch Push Press-3 OHS @65kg
2 Power Snatch-1 Snatch Push Press-2 OHS @70kg
60-65-70-60-65-70

3 Cycles:

1 Power Clean-3 Push Press @100kg

1 Power Clean-2 Push Press @105kg

100kg(F2)-105kg(F1)-100kg(F2)-*100kg-*95g-*100kg 

*lowered load, basketball crushed me

2x4 Snatch Pulls @100kg

Inside Turkish

WOD:
4x10 Turkish Get-Up (alt.) @20kg
4x10 Hip Flexor Flex/Lift (strattle pos.)
4x20 Knuckle Push-Ups
60 sec. Headstand

A Little Bit Of Everything

WOD:

Power Snatch: 4-3-4-3-4-3   135lbs/145lbs

Power Clean, Power Jerk: 3,3-2,2-1,2-3,3-2,2-2,2   205lbs-215lbs-225lbs-205lbs-215lbs-235lbs

Snatch High Pull: 4x4 @185lbs

For Time:
Run 400m

5 Unbroken Ring Muscle-Ups

Run 400m

4 Unbroken Ring Muscle-Ups

Run 400m

3 Unbroken Ring Muscle-Ups

Run 400m

2 Unbroken Ring Muscle-Ups

Run 400m

1 Unbroken Ring Muscle-Up

If you break up the MU, you are penalized with a 200m Run, then have to complete the rest of the MUs.

12:35

AMRAP

60 sec. Wallball-30

rest 60sec.

60 sec. Toes to Bar-21

rest 60 sec.

60 sec. Max Unbroken Double Unders-50

P-Bar Fail

WOD:
5x Handwalk on P-Bar (down and back)
4x10 P-Bar Support Swings

6 Rds For Time:
10 Pistols (alt.)
20 Double Unders
4:38

W/ a Partner:
10 min. AMRAP
6 DB Burpee Box-Over @22kg/16kg
(one works, other rests)
60 Total (30 p/p)

Held some elbow/shoulder stands on P-Bar
http://instagram.com/p/uRfSfYCrPZ/?modal=true

after this I tipped over and busted my ass :)

LPO 133

WOD
Snatch (full) 4-3-2-4-3-2-3-2 @75kg-80kg-85kg (missed 2 reps)
2 Cleans (full) 2 Jerks (split) 2 reps @100kg-105kg-110kg-100kg-105kg-110-100kg
Front Squat 4x4 @110kg
Clean Pull 3x4 @130kg

Gymnasticles

WOD:
3x 25 sec. Ring Support-25 sec. Bottom of a ring dip
3x10 Straddle Hip Flexor Foot Raises
3x Ring Back Lever Holds (tuck)
3x Bar Back Lever Holds (straddle)
3x3 Top Half of Muscle-Up
3x L-Sit - Elbow Stand (P-Bar)
3x6 Wide as Possible Pull-Up

LPO 132

WOD:
2 Cycles:
4 Power Snatch-2 Snatch Push Press-4 OHS @60kg
3 Power Snatch-2 Snatch Push Press-3 OHS @65kg
2 Power Snatch-1 Snatch Push Press-2 OHS @70kg
60-65-70-60-65-70

3 Cycles:

1 Power Clean-3 Push Press @100kg

1 Power Clean-2 Push Press @105kg

100kg(F2)-105kg(F1)-100kg-105kg-100kg-105kg(F1) 

Hand felt good.

4x4 Snatch Pulls @110kg

5x4 Front Squat @110kg

5x3 Deadlift @150kg

Run and Abs

WOD:

20 min. AMRAP

+ or - 400m Run 

Max Toes To Bar

12-13-11-10-8-8-7

Pull and Pool

WOD:

3x10 Strict Pull-Ups

3x4 Weighted Pull-Ups@16kg

3x3 Ice Cream Makers

3x Back Lever Holds (strattle, not very good)

2x 30 Jumping Squats holding 16kg KB

 

Sit's and Sott's

WOD:
3 Rounds For Time-
30 sec. L-Sit on rings
10 KB American Swings@32kg
10 KB Sotts Press (alternating) @16kg
5:37

2 Max Effort Chest to Bar Pull-Up
(perform first set then 60 sec. later perform set 2)
10-10

Tabata Hollow Body hold

LPO 131

WOD:
Power Snatch:4-3-4-3-4-3 (60kg-65kg-60kg-65kg-60kg-65kg)
Power Clean/Behind the Neck Split Jerk: 3/3-2/2-1/ 2-3/3-2/2-2/1
(95kg-100kg-105kg-95kg-100kg-105kg)
Front Squat 5x4 @110kg
Snatch Pull 4x4 @110kg

LPO 130

WOD
Snatch (full) 4-3-2-4-3-2-3-2 @75kg-80kg-85kg (missed about 5 or 6 reps)
Clean (full) 2 reps @95kg-100kg-105kg-110kg(1F)-100kg-105kg-110(1F)-110kg
Front Squat 4x4 @110kg
Clean Pull 3x4 @130kg
Pendlay Row 3x4 @80kg

Felt pretty weak today, timing also off.

Callus stenics 2

WOD:
5x Max Strattle Back Lever Hold
5x 2 reps of L-Sit 5 sec. to Elbow Lever (parallel bar) max
4x8 of Drill for Back Roll Progession on rings w/ P-Bar

From Pat Sherwood's Instagram

WOD:
3 Rounds for Time
10 Deadlifts @126kg/275lbs
50 Double Unders

4:46

Sabaday Time (team)

WOD:
5x3 Ring Handstand Push-Ups

Team Isabel: 60 Snatches
Matt 135lbs
Luiza 65lbs
One person does 5 while other recovers.

5:47
In a team of three-Yan Bailey, Luiza Voight, Matt Chan (me)

30 min. AMRAP
600m Med Ball Run (200m per person)
60 KB Swings 24kg/16kg (20 per person)
60 Wall Balls (20 per person)
30 Pull-Ups (15 Yan and I)

3 Rounds, 600m run, 60 swings

The Grip Complex

WOD:
10 Rounds of Grip Complex, Overhand Grip-Underhand Grip-Eagle Grip-Underhand-Overhand
Grip Complex 3x, last set is what you should go for

3x15 P-Bar Dips

LPO 129

WOD:
2 Cycles:
4 Power Snatch-4 OHS @60kg
3 Power Snatch-3 OHS @65kg
2 Power Snatch-2 OHS @70kg
60-65-70-60-65-70

6x4 Snatch High Pull 80kg-80kg-80kg-90kg-90kg-90kg
5x4 Back Squat 120kg (last set 110kg, by accident)
4x4 Clean Pulls @130kg

Pullin Through

WOD:
3x12 GHD Sit-Up

4-4-3-3 Weighted Pull-Up @22kg-22kg-22kg-25kg

Tabata Row