Thursday, December 31, 2015

Sítio 5 (KB HELL, Training Plan)

WOD
4 sets For Time:
10 KB Cleans
10m KB Front Rack Walk
10 KB Shoulder to Overhead
10m KB Front Rack Walk
10 KB Front Rack Lunges
10m KB Front Rack Walk
10 KB Front Rack Squats
Rest 3 minutes

Can't drop weights, if successful up the weights each set. Having already experienced this hell, I used 2-16kg KBs each round, the fourth set I cheated a little by putting the KBs on shoulders bc I was defeated.
2:00-1:45-1:48-2:00(F)
16:33


Wednesday, December 30, 2015

Sítio 4 "Patton"

WOD:
For Time-
25 Deadlifts@70kg
400m Run
10 Strict Pull-Ups
10 Clean and Jerks@70kg
800m Run
10 Strict Pull-ups
10 Clean and Jerks@70kg
10 Strict Pull-Ups
800m Run
10 Clean and Jerks
10 Strict Pull-Ups
400m Run
25 Deadlifts@70kg

26:43

*Run's had hills

Sítio 3

WOD:
7 min. AMRAP
3-6-9-12-15
Seated Strict L-Ring Pull-Ups
Strict Ring Dips
56 reps


Tuesday, December 29, 2015

Sítio 2 (Bar 12 Days of X-mas)

WOD:
w/ 30kg
1. Deadlifts
2. Hang Cleans
3. Front Squats
4. Strict Shoulder Presses
5. Back Squats
6. Push Presses
7. Thrusters
8. Squat Cleans
9. Push Jerks
10. Hang Snatches
11. Sumo Deadlift High Pulls
12. Overhead Squats

Performed like the song:
1.
2-1.
3-2-1.

The number with the exercise is the rep scheme you follow, at the end you will have done 364 reps, go light.

27:59

Monday, December 28, 2015

Sítio 1

WOD:
5x 100m Hill Sprints

For Time:
400m Farmer's Walk @2-16kg KB, every break 12 bent over rows
4:17-24 rows

Friday, December 25, 2015

X-MAS Present

WOD:
NO REST-60 sec.-45 sec.-30 sec.-15 sec-
Squat Jumps
Burpees
Grasshoppers
Handstand Hold

Wednesday, December 23, 2015

LPO 204 (Max Out)

WOD:
Snatch max weight-100kg
Power Clean max weight-115kg


Tuesday, December 22, 2015

Monday, December 21, 2015

Monstar Qualifier

WOD:
MIN. 0-3 MAX MUSCLE-UPS-22
1 min. rest
MIN. 4-10 EMOM 10 Chest To Bars-2 Clean and Jerks@185lbs
Min. 4-12
Min. 5-12
Min. 6-10 F
Min. 7-0 F
Min. 8-12
Min. 9-10
5 min. 3RM OHS-205lbs

horrible

Saturday, December 19, 2015

"Murph"

WOD:
"Murph"
Run 1 mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 mile
You can partition Pull-Ups, Push-Ups and Squats however you like, but you must run the mile first then complete the 600 reps and then the other mile.
Murph is a Crossfit Hero Workout named after fallen soldier Michael Murphy.  We celebrate his memory with this Workout.

40:56

Friday, December 18, 2015

"Linda"

WOD:
1 set Max Ring Muscle-Ups-12

10-1 For Time:
1.5 BW Deadlifts-120kg
BW Bench Press-80kg
.75 BW Cleans-60kg

14:59


Wednesday, December 16, 2015

Deadlifts/ MUs/ 14.1

WOD:
6 min. AMRAP
5 Ring Muscle-Ups
10 Deadlifts@315lbs
3 Rds, 1 MU

14.1
10 min. AMRAP
30 Double Unders
15 Snatches@75lbs

262 (14.1 got 301, today was feeling a little wrecked, just tried to keep moving if this drops in this year's open I can beat 301 at full throttle)

Tuesday, December 15, 2015

LPO 203

WOD:
5x2 Muscle Cleans-2 Power Cleans-2 Squat Cleans@87.5kg-87.5kg-87.5kg-90-90kg
5x2 Push Presses-2 Push Jerks-2 Split Jerks@87.5kg-90kg-92.5kg-92.5kg-95kg


Monday, December 14, 2015

LPO 202

WOD:
5x2 Muscle Snatches-2 Power Snatches-2 Full Snatches@70%1RM Snatch=70kg

Sunday, December 13, 2015

"Angie"

WOD:
For Time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

17:07

Thursday, December 10, 2015

"Elizabeth"

WOD:
For Time:
21-15-9
Cleans
Ring Dips
4:34

5x4 Wtd. Strict Pull-Ups@12.5kg


Wednesday, December 9, 2015

Liftin Normal

WOD:
Quad feels good but don't want to push it..
5-5-5-5-5 Deadlifts@140-150-160-170-180kg

5 min otm 
15 DB Snatch from floor@25kg


Tuesday, December 8, 2015

LPO 201

WOD:
6x3 Hang Muscle Snatches@70kg
3x3 Muscle Snatches@80kg-3 Strict Deficit HSPU@2-20 inch boxes
    2 Muscle Snatches@85kg-2 Strict Deficit HSPU@2-20 inch boxes (80-85-80-85-80-85kg)
1000m Row -3:41


Monday, December 7, 2015

Saturday, December 5, 2015

No Squat Saturday

WOD:
3x12 Pull-Ups-12 Shoulder Presses@45kg (supersets)

10-1 For Time:
Hang Muscle Snatches
Toes to Bar
9:45


Thursday, December 3, 2015

Quad Tear

WOD:
3x10 Hip Raises@85kg

3 Rds AMRAP:
HSPU-22-20-20
C-B-21-15-9 (sucked on these)
FS @185lbs (6-x-x) Felt Quad rip Fuck
DU-50-60-72

Horrible Day of training, no lpo for a while

Tuesday, December 1, 2015

LPO 200

WOD:
Snatches 3-3-2-3-3-2-3-2-3 @80%-85%-90%-80%-85%-90%-85%-90%-80kg-85kg-90kg
hit 90kg for 3 just messin around

5x3 Power Cleans-3 Push Jerks@95kg
4-3-2-4-3-2-3 Back Squats@110kg-120kg-130kg-110kg-120kg-130kg-120kg

Saturday, November 28, 2015

LPO 199

WOD:
6x3 Power Snatches@70kg-75kg  Did one last set @80kg
3x2 Squat Cleans-2 Split Jerks@100kg
    2 Squat Cleans-2 Split Jerks@105kg
    2 Squat Cleans-1 Split Jerk@110kg
5x4 Clean Pulls@140kg

Friday, November 27, 2015

Forgot About Thanksgiving!!

WOD:
Had a test at college, worked out and worked on Thanksgiving, oh well it was a good one anyway….

3x3 Ring HSPU

4 Rds for Time:
15 Toes to Bar
15 DB Push Presses@2-22.5kg
15 KB American Swings@28kg
rest 2 min.

1:27-4:59-8:34-12:56

12:56 w/ rest intervals


Wednesday, November 25, 2015

Sumo Wrestle This

WOD:
5x3 Bar Muscle-Ups

3x3 Min AMRAP (rest 90 sec in between 3 min.)
10 SDHP@40kg
5 Squat Cleans@40kg
5 Burpees Over The Bar

58 reps
56 reps
51 reps


Tuesday, November 24, 2015

LPO 198

WOD:
Snatches 4-3-2-4-3-2-4-3-2 @80%-85%-90% (80kg-85kg-90kg) Results: 3-2-2-4-3-2-4-3-2

6x2 Power Cleans-2 Push Presses@90kg-95kg-100kg-100kg-105kg(2 Cleans)-105kg

4-3-2-4-3-2 Back Squats@110kg-120kg-130kg-110kg-120kg-130kg

Saturday, November 21, 2015

LPO 197

WOD:
6x3 Power Snatches@70kg-75kg
3x2 Squat Cleans-2 Split Jerks@100kg
    2 Squat Cleans-2 Split Jerks@105kg
    2 Squat Cleans-1 Split Jerk@110kg
5x4 Clean Pulls@140kg
4-3-2-4-3-2 Front Squats@110kg-115kg-120kg

Thursday, November 19, 2015

Cardio Express

WOD:
10 Rds Max Effort:
30 seconds Row for cals
30 seconds rest
30 seconds Double Unders
30 seconds rest


Wednesday, November 18, 2015

Sumo Virgin

WOD:
Chest to Bar Pull-Ups:
11-12-13-14-15

For Time:
15-12-9
Sumo Deadlifts@315lb
Handstand Walk in feet

5:44


Tuesday, November 17, 2015

LPO 196

WOD:
Snatches 4-3-2-4-3-2-4-3-2 @80%-85%-90% (80kg-85kg-90kg) Results: 3-3-2-4-3-1-4-2-2

6x2 Power Cleans-2 Push Presses@95kg

4-3-2-4-3-2 Back Squats@110kg-120kg-130kg-110kg-120kg-130kg


Friday, November 13, 2015

"Olívia"

This is the celebratory WOD that I do for my daughter's birthday, a yearly ritual started in 2014, the idea is to keep shaving time off. I forgot how brutal this one is….

WOD:
For Time:
10 Thrusters@135lbs
40 Pull-Ups
200m Run  (4:02)
30 Thrusters@95lbs
30 Pull-Ups
400m Run  (11:41)
50 Thrusters@65lbs
20 Pull-Ups
800m Run (so slow hahhaha)

21:51  (Last year-25:56@CF Leblon)



Thursday, November 12, 2015

LPO 195

WOD:
6x4 Squat Snatches (Jumping laterally on top of two 10 kg plates at extension)-50kg

EMOM 5 min:
2 Deadlifts
3 Hang Cleans
4 Front Squats@80kg

was going to try 10 min. EMOM, but was dying, still feeling effects of virus

Tuesday, November 10, 2015

Virus Breakout

WOD:
Nasty virus yesterday and this morning, but had to some movements, needed to sweat and that I did (went a little overboard)

3 Rounds for Time:
800 m Row
24 HSPU
12 Ring Muscle-Ups

26:49


Saturday, November 7, 2015

Crossfit Liftoff Part 2 and 3

WOD:
Max Clean and Jerk:
280lbs

Prd' Clean-285lbs

12 min AMRAP:
3 Snatches@135lbs
6 Clean and Jerks@135lbs
9 Chest to Bar Pull-Ups
54 Double Unders

296 reps


Friday, November 6, 2015

Wednesday, November 4, 2015

Bar Complex and Getting in Over My Head

WOD:
5x1 Toes to Bar -1 Chest to Bar- 1 Bar Muscle-Up (BMU has been a little off, got to practice more)

For Time:
15-12-9
Toes to Bar
Thrusters@135 lbs
Deficit HSPUs (around 4-6 inches)
14:58 (need to break up HSPUs into smaller blocks, they got rough quick)

4x4 Clean Pulls@140kg


Tuesday, November 3, 2015

LPO 194

WOD:
Muscle Snatches 5-3-3-2-1@50kg-60kg-70kg-75kg-80kg
Power Snatches 3-3-3 @70kg-75kg-80kg

Every 2 min. for 10 min. 2 Cleans and 2 Jerks@90kg-95kg-100kg-105kg-110kg

Sunday, November 1, 2015

Buzios Deload

31/10
15 min. Practice HS Walk

1/11
100 KB Snatches@22kg -4:28


Friday, October 30, 2015

Widow Maker V

WOD:
20 Reps Back Squat@115kg

5 min. AMRAP
20 Hang Power Cleans@50kg
20 HSPUs
100m Run
1 Rd, 30 reps

rest 5 min.

5 min. AMRAP
15 Toes to Bar
10 Deadlifts@50kg
5 Snatches@50kg
2 Rds, 9 reps

smoked my grip



Thursday, October 29, 2015

Squatting Ghost Limb Clusterjerks

WOD:
Was challenged to do this exercise:https://www.facebook.com/jun.igarashi.37/videos/10206944566227142/?pnref=story

So I worked for 30 min. up to a good technical max…had about a 33% success rate with the movement:
50kg
60kg
70kg

For Time, 12 min cap:
12-9-6
Bench Press@80kg (BW)
Bar Muscle-Ups

11:05

BMUs need work

Wednesday, October 28, 2015

13.3

WOD:
12 min. AMRAP:
150 Wallballs
90 Double Unders
30 Muscle-Ups

255 Reps


Tuesday, October 27, 2015

LPO 193

WOD:
Safety Bar Box Squats 4-3-2-4-3-2-4@110kg-120kg-130kg

Snatches 4-3-2-4-3-2-4-3-2 @80%-85%-90% (80kg-85kg-90kg) Results: 3-3-1-1-1-0-4-3-2 last set had to hit after 4 attempts got it:

12 min. Cap:
"Heavy DT"
5 Rds:
12 Deadlifts@90kg
9 Hang Cleans@90kg
6 Shoulder to OH@90kg

2 Rds, 12 Deadlifts…failing on 3rd set of HCleans

Sunday, October 25, 2015

Widow Maker IV

WOD:
Max Chest to Bar Pull-Ups, 1 min rest and repeat
24-11

Max Load
5x2 No Feet Cleans-2 Split Jerks@90kg=100kg-110kg-115kg-120kg(1CF)-120kg(1CF)

20 Rep Back Squat@112.5kg


Thursday, October 22, 2015

"JT"

WOD:
For Time:
21-15-9
HSPU
Ring Dips
Push-Ups

9:48


Wednesday, October 21, 2015

LPO ¼

WOD:
4 Snatches@50kg
4 Snatches@60kg
4 Snatches@70kg
4 Snatches@80kg
3 Snatches@85kg
2 Snatches@90kg (F1)
2 Snatches@90kg (F1)

Not enough time to train :(

A Lot of Muscle-Ups

WOD:
10 Min. EMOM 1 Back Squat, Climbing…
Min. 1-120kg
Min. 2-125kg
Min. 3-130kg
Min. 4-135kg
Min. 5-140kg
Min. 6-145kg
Min. 7-150kg
Min. 8-155kg
Min. 9-160kg (PR)
Min. 10-165kg (F)

5 Rds For Time (20 min. cap):
10 Ring Muscle-Ups
20 American Swings@28kg

19:13
Bad hand rip after 4th, things got slow, pleased to have finished.

Saturday, October 17, 2015

Knees and Hands Recked, so I will hit a PR

WOD:
Until Death, OTM 2 Muscle Snatches
Min. 1-50kg
Min. 2-55kg
Min. 3-60kg
Min. 4-65kg
Min. 5-70kg
Min. 6-75kg
Min. 7-80kg(F1) -still PR :)

Friday, October 16, 2015

Widowmaker III

WOD:
20 Rep Back Squat@110kg

0-3 Min. 100 Double Unders
3-6 Min. 50 Wallballs (UB)
6-9 Min. 40 Pull-Ups
9-12 Min. 30 Burpees
12-15 Min. 20 Alt. Pistols
15-18 Min. 10 HSPU (strict)
18-21 Min. 5 Rope Climbs


Back To Bench, Feels Goood

WOD:
6 min. AMRAP:
2-4-6-8-10-12-14….UB Chest to Bar Pull-Ups=60 reps

5x5 Bench@90kg-95kg-100kg-100kg-100kg

For Time:
50 Wallballs@20lbs-10ft. (unbroken)
50 Box Jumps@24'
50 Hang to Overhead@95lbs (snatch or clean to oh)
8:26



Tuesday, October 13, 2015

LPO 192

WOD:
3-3-2-3-3-2-3 Power Snatches@80%-85%-90%=65kg-70kg-75kg
2x2 Power Cleans-2 Push Jerks@80%=95kg
     2 Power Cleans-2 Push Jerks@85%=100kg
     2 Power Cleans-2 Push Jerks@90%=105kg
then 1 more 2 Power Cleans-2 Push Jerks@80%=95kg
so…. 95-100-105-95-100-105-95
4x5 Hang Snatch Pulls@105kg


Monday, October 12, 2015

Team Series 8

WOD:
For Time:
200 Toes to Bars
200 Shoulders to Overheads@135lbs/95lbs

during Toes to Bars, 2 teammates hold overhead 135/95lbs
during the SH-OH, 2 teammates hang from bar

32:54 ?? I think

 

Saturday, October 10, 2015

Team Series Events 6 and 7

WOD:
EVENT 7
20 min. to Find 7 RM Front Squat for each team member
Matt-255lbs (265lbs 5 reps (F)
Douglas-245lbs
Marcela-165lbs
Nat-155lbs

EVENT 6
For time:
M1 30 Deadlifts@185lbs-30 Cal Row-30 OHS @95lbs
M2 30 Deadlifts@185lbs-30 Cal Row-30 OHS @95lbs
F1 30 Deadlifts@135lbs-30 Cal Row-30 OHS @65lbs
F2 30 Deadlifts@135lbs-30 Cal Row-30 OHS @65lbs

Friday, October 9, 2015

Team Event 5

WOD:
Each person performs the following benchmark WOD…
Karen-150 Wallballs (Natalia)
Grace-30 Clean and Jerks@135lbs (Matt-2:10 PR)
Diane-21-15-9 Deadlifts @225lbs/ HSPU (Douglas)
Randy-75 Snatches@55lbs (Marcela)


Wednesday, October 7, 2015

TCC Test 2

WOD:
Max Weight, rest 3-5 min. in between sets…
Bench-123kg
Deadlift-195kg


Tuesday, October 6, 2015

LPO 191

WOD:
4-3-2-4-3-2 Hang Muscle Snatches@60-65-70kg
6x2 Muscle Cleans-2 Push Jerks@85kg-90kg
5x1 Muscle-Up to L-Sit-15 ft. Handstand Walk

Monday, October 5, 2015

OTM Fronts

WOD:
10 min. EMOM
2 Front Squats@255lbs

10 min. AMRAP
30 cal Row
2 Rope Climbs
12 Front Rack Lunges@135lbs

2 Rounds, 10 cals

Saturday, October 3, 2015

Brazilian Games For Vision Qualifier

WOD:
For Time: 6 min. Cap
10 Squat Cleans@135lbs
8 Lateral Bar Hop Burpees
8 Squat Cleans@155lbs
8 Lateral Bar Hop Burpees
6 Squat Cleans@185lbs
8 Lateral Bar Hop Burpees
4 Squat Cleans@205lbs
8 Lateral Bar Hop Burpees
2 Squat Cleans@225lbs
8 Lateral Bar Hop Burpees

51 Reps


Friday, October 2, 2015

Widowmaker II

WOD:
20 Rep Back Squat@107.5kg

6x3 Push Press@80kg-85kg-90kg-95kg-100kg-105kg

EMOM 12"
1-3 RMU
2-5 HSPU Deficit 4'Strict
3-10 Alternating Pistols
4-15 Toes to Bar UB


Thursday, October 1, 2015

LPO 190 (Stank Arm)

WOD:
3 Snatches@50kg
3 Snatches@60kg
3 Snatches@70kg
3 Snatches@80kg
1 Snatch@90kg
1 Snatch@95kg
Fail @102.5 kg
Fail @102.5 kg

For Time:
with wraps 
3 Snatches@165lbs
rest 1 min
5 Snatches@165lbs
rest 2 min
7 Snatches@165lbs
rest 3 min
5 Snatches@165lbs
rest 2 min
3 Snatches@165lbs

12:17



Wednesday, September 30, 2015

Rings, Deads, Wall and Chest 2 Bs

WOD:
15 min. Backwards Roll stuff

5x5 Deadlifts
140kg-150kg-160kg-170kg-185kg

5 Rds for Reps, in 90 sec.
20 Wallballs@9kg-10ft
Max Chest to Bar Pull-Ups
rest 90 sec.

13-15-15-8-12

 

Tuesday, September 29, 2015

A Lil' Bit of Everything

WOD:
10 min. EMOM
2 Squat Snatches@135lbs-2 Muscle-Ups

4x3 Front Squats@245lbs-265lbs-275lbs-275lbs

4 Rounds for Time:
75 Double Unders
10 4' Deficit HSPUs
5 Power Cleans@85kg (70% of PC)
12:26


Saturday, September 26, 2015

Rings, OTM Burpeefran

WOD:
20 min. Backwards Roll to Support Drills

OTM until you die:
7 Thrusters@75lbs
7 Pull-Ups
7 Burpees
4 Rds, 17 reps, died in 5th minute

5x5 Wtd Pull-Ups=10kg-12kg-15kg-16kg(F4)-15kg(F4)




Friday, September 25, 2015

Widowmaker 1 /C+J PR

WOD:
3 Cleans-3 Split Jerks@80kg
3 Cleans-3 Split Jerks@90kg
3 Cleans-3 Split Jerks@100kg
2 Cleans-2 Split Jerks@110kg
1 Clean-1 Jerk@120kg
1 Clean-1 Jerk@127.5kg PR
1 Clean-1 Jerk@130kg-F

20 Rep Back Squat@105kg

10 min AMRAP
10 Power Snatches@115lbs
10 Box Jump Overs
5 Rounds, 13 reps


Wednesday, September 23, 2015

LPO 189 (A complex to be reckoned with)

WOD:
3 Rounds For Time:
15 Chest to Bar Pull-Ups
15 Burpees
4:40

5x2 Muscle Snatches-2 Power Snatches-2 Full Snatches@70%=70kg
5x2 Muscle Cleans-2 Power Cleans-2 Full Cleans@70%=87.5kg

Tuesday, September 22, 2015

Back and Overhead Squart

WOD:
4x5 Back Squats@120kg-125kg-130kg-135kg
3x6 Overhead Squats@80kg-85kg-90kg

12 min. AMRAP
10 Push Presses@62.5kg
10 Toes to Bars
30 Double Unders
5 Rounds 36 reps

Saturday, September 19, 2015

Team WOD

WOD
5 Power Snatches-5 Snatch Push Presses@50kg
5 Power Snatches-5 Snatch Push Presses@60kg
4 Power Snatches-4 Snatch Push Presses@70kg
2 Power Snatches-4 Snatch Push Presses@80kg

Teams of 2, 1 person does a round while other recovers,
20 min AMRAP
10 Deadlifts@225lbs
10 HSPU
10 Box Jumps@24'

Doug and I: 14 Rds +13 reps


Friday, September 18, 2015

Malfunction

WOD:
Timer on phone never started, or I did a double tap and it stopped, anyway-
4 Rds For Time:
15 Deadlifts@225lbs
15 Cal Row
15 Chest to Bar Pull-Ups

3x8 EL FR Lunges@135lbs
10-10-8 Strict Ring Dips


Thursday, September 17, 2015

Clustered to Death

WOD:
20 min trying to do Backwards Roll to Support

2 Rep Max Hang Cluster-225lbs
1 Rep Max Hang Cluster-241lbs

5-4-3-2-1
Clusters@225lbs
Rope Climbs

finished the round of 5…then went down to 185lbs bc that shit was heavy!!
16:45

Tuesday, September 15, 2015

LPO 188

WOD:

5-4-3-5-4-3 Safety Bar Squats@100kg-110kg-120kg

5 RM Hang Squat Snatches-80kg (w/ straps)

4x4 Clean Pulls@140kg

Sunday, September 13, 2015

Team Event 3 again (CF Corcovado)

WOD:
EVENT 2
AMRAP 20 min.
5 reps then switch, no more no less
Women Complete 30 reps of Clean and Jerks@95lbs
Men Complete 30 reps of Clean and Jerks @135lbs
Women Complete 30 reps of Clean and Jerks@105lbs
Men Complete 30 reps of Clean and Jerks @155lbs
Women Complete 30 reps of Clean and Jerks@125lbs 28 reps

148 reps

Saturday, September 12, 2015

Team Events 2 and 3

WOD:
EVENT 2
AMRAP 20 min.
I swore that I read the men go first somewhere…we did the wrong order :(
5 reps then switch, no more no less..
Men Complete 30 reps of Clean and Jerks @135lbs
Women Complete 30 reps of Clean and Jerks@95lbs
Men Complete 30 reps of Clean and Jerks @155lbs
Women Complete 30 reps of Clean and Jerks@105lbs
Men Complete 30 reps of Clean and Jerks @185lbs
Women Complete 30 reps of Clean and Jerks@125lbs 8 reps
158 reps

EVENT 3
42-30-18
Ring Muscle-Ups
Partner Deadlifts@360lbs
Muscle-Ups can only be performed when Deadlift is in a static hold by one pair, man and woman

40 reps





Friday, September 11, 2015

Team Series Events 1 and 4

WOD:
EVENT 1
For Time:
Woman 1-100 Double Unders
Woman 2-100 Double Unders
Women-75 Calorie Row
Women-50 DB Step-Ups@2-15kg-20' box
24:??
Man 1-100 Double Unders
Man 2-100 Double Unders
Men-75 Cal Row
Men-50 DB Step Ups@2-20kg-24' box
33:03

EVENT 2
15 min AMRAP:
Man and Woman 1 Perform 5 Thrusters @95/65lbs-5 Chest to Bar Pull-Ups
Man and Woman 2 Perform 10 Thrusters@95lbs/65lbs-10 Chest to Bar Pull-Ups
Man and Woman 1 Perform 15 Thrusters@95lbs/65lbs-15 Chest to Bar Pull-Ups
Man and Woman 2 Perform 20 Thrusters@95lbs/65lbs-20 Chest to Bar Pull-Ups
Man and Woman 1 Perform 25 Thrusters@95lbs/65lbs-25 Chest to Bar Pull-Ups XXX
280




Wednesday, September 9, 2015

LPO 187 (Just Snatches)

WOD:
3x3 Muscle Snatches-3 Snatch Push Presses-3 OHS@65kg
4-3-2-4-3(F0) Power Snatches@75kg-80kg-85kg

Tuesday, September 8, 2015

Running Again?

WOD:
5x5 TnG Power Cleans@70kg-80kg-90kg-95kg-100kg

4 Rounds For Time:
15 Box Jumps @40'
400m Run
12:45

N4T:
6x10 sec. Ring L-Sit holds
3x25 GHD Back Ext


Monday, September 7, 2015

Pistols in Your Hands Stand Up

WOD:
For Time:
30-20-10
Handstand Push-Ups
Pistols (EL 60-40-20)
8:25


Saturday, September 5, 2015

Gymnastics Treasure Chest

WOD:
N4T
50 Chest to Bars
75 Toes to Bars
50 Strict P-Bar Dips


Friday, September 4, 2015

"Fran"

WOD:
10 min. EMOM
Back Squats@140kg-140kg-140kg-140kg-140kg-145kg-145kg-145kg-145kg-145kg

For Time:
21-15-9
Thrusters@95lbs
Pull-Ups

3:07 (old time- 3:42)

Thursday, September 3, 2015

10 min of Pain

WOD:
Hang Power Clean 5-5-5-5-5-5@185lbs-195lbs-205lbs-215lbs(2)-215(4)-215

10 min. AMRAP
6 Power Cleans@155lbs
12 Box Jumps@24'
9 Rounds

Tuesday, September 1, 2015

"Tommy V"

WOD:
For Time:
21 Thrusters@115lbs
12 Rope Climbs
15 Thrusters@115lbs
9 Rope Climbs
9 Thrusters@115lbs
6 Rope Climbs
16:50

Back Squats 5-4-5-4-5-4@115kg-125kg

Monday, August 31, 2015

LPO 186

WOD:
Power Snatches 3-3-2-3-3-2-3@65kg-70kg-75kg
7x2 Power Cleans-2 Push Jerks@95kg-100kg-105kg (3 sets w/95kg)
5x4 Hang Snatch Pulls@105kg

Friday, August 28, 2015

Roverhead

WOD:
5x12 Butterfly Chest to Bar

4 Rds For Time:
500m Row
10 OHS@115 lbs
12:30


Thursday, August 27, 2015

LPO 185

WOD:
3x3 Muscle Snatches-3 Snatch Push Presses-3 OHS@65kg
Full Snatches 4-3-3-2-4-3-3-2-1@70kg-75kg-80kg-85kg(2)-75kg-80kg-85kg-90kg-95kg

3x2 Power Cleans-2 Push Jerks@95kg
    2 Power Cleans-2 Push Jerks@100kg

4x4 Hang Snatch Pulls@105kg

Paused Safety Bar Box Squats 4-3-2-4-3-2@100kg-110kg-120kg

Wednesday, August 26, 2015

"Jerry" +

WOD:
1 set Max Reps 
Ring Muscle-Ups-11

For Time-"Jerry"
1 mile Run
2 km Row
1 mile Run

22:31

3 Rounds for time:
10 Unbroken Squat Cleans@135lbs
rest 10 sec.
25 UB Wallballs@9kg
rest 2 min.

1:23-1:27-1:29 (8:19T)

3x15 Strict HSPUs

Tuesday, August 25, 2015

Snatches For Dayz

WOD:
Work up to a Heavy Power Snatch-85kg (didn't try 90kg)

For Time
50 Power Snatches @60kg
7:26

Work up to a Heavy 3 Front Squats-1 Jerk (split)-120kg (didn't try 125kg)


Friday, August 21, 2015

Estagio Con

WOD:
3x2 Power Cleans-3 Front Squats@80kg-100kg-105kg

4 Rds for time/12 min. cap
40 Double Unders (did all unbroken)
60m Front Rack Walking Lunges@2-20kg KBs
2 Rope Climbs

2 Rds, 40.60m.1 rope climb

Thursday, August 20, 2015

LPO 184

WOD:
3x3 Muscle Snatches-3 Snatch Push Presses-3 OHS@65kg

3x3 Power Snatches@65kg
    3 Power Snatches@70kg

3x2 Full Cleans-2 Split Jerks@100kg
    2 Full Cleans-2 Split Jerks@105kg
    2 Full Cleans-2 Split Jerks@110kg

4x5 Clean Pulls@135kg

Front Squats 4-3-2-4-3-2@100-105-110kg

Wednesday, August 19, 2015

Deathgrip

WOD:
20 Bar Muscle-Ups (3 w/4kg, tried 8kg but no)

For Time (15 min. Cap)
50 Double Unders
10 Toes to Bar
40 Double Unders
20 Toes to Bar
30 Double Unders
30 Toes to Bar
20 Double Unders
40 Toes to Bar
10 Double Unders
50 Toes to Bar

253 reps

Tuesday, August 18, 2015

LPO 183

WOD:
Power Snatches 3-3-2-3-3-2-3@65kg-70kg-75kg
7x2 Power Cleans-2 Push Jerks@95kg-100kg-105kg (3 sets w/95kg)
5x4 Hang Snatch Pulls@105kg
5-4-5-4-5-4 Safety Bar Pause Box Squats-100kg-110kg
4x5 Deadlifts@140kg


Sunday, August 16, 2015

50 Spot

WOD:
6x12 Thrusters@50kg rest 90 sec. in between sets
6x12 Bent Over Rows@50kg rest 90 sec. in between sets

For Time:
50 Overhead Squats@50kg
every time the bar lowers from overhead position do 25 V-Ups

5:23 25 V-Ups

Friday, August 14, 2015

LPO 182

WOD:
3x3 Muscle Snatches-3 Snatch Push Presses-3 OHS@60kg
Full Snatches 4-3-2-4-3-2-4-3-2@70kg-75kg(F2)-80kg(0)-70kg-75kg-80kg-75kg-80kg(F1)80kg

3x2 Power Cleans-2 Push Jerks@95kg
    2 Power Cleans-2 Push Jerks@100kg

4x4 Hang Snatch Pulls@105kg

Paused Safety Bar Box Squats 4-3-2-4-3-2@100kg-110kg-120kg


Simple and Quick

WOD:
5x5 Wtd Pull-Ups@20lbs vest
Strict Pull-Ups 10-8-7

Wtd. Archer Push-Ups 3x10
Archer Push-Ups 2x10


Wednesday, August 12, 2015

Tuesday, August 11, 2015

Fronts and Forearm Blast

WOD:
10-10-10 Front Squats@80kg-90kg-100kg

21-15-9 For Time:
Power Snatches@50kg
Pull-Ups

6:51

6x15 Hollow Rocks


Saturday, August 8, 2015

Lagoa Threshold (RIP Sean P)

WOD
Favorite rapper died today, didn't know until after I did this shit…
30 min AMRAP
Bar Muscle-Ups
75 reps, 71 reps w/ towel in between feet, some chicken winging went down..

Friday, August 7, 2015

LPO 181

WOD:
5x2 Muscle Snatches-2 Power Snatches-2 Full Snatches@70%1RM Snatch=70kg
5x2 Muscle Cleans-2 Power Cleans-2 Full Cleans@70%1RM Clean=87.5kg


Thursday, August 6, 2015

"Linda"

WOD
Max Strict HSPU-26

Linda For Time:
10-1
Deadlifts@1.5 Bodyweight-120kg
Bench Press@ Bodyweight-80kg
Cleans (Power)@.75 BW-60kg

17:15


Wednesday, August 5, 2015

20 RM Back Squat

WOD:
20 Rep Test Back Squat-100kg

OTM for 10:
Odd 8 Deadlifts@Trap 110kg
Even 8 Toes to Bar


Tuesday, August 4, 2015

LPO 180

WOD:
4x3 Hang Muscle Snatches @60kg-65kg
4-3-4-3-4-3 Hang Power Snatches@65kg-70kg
4x2 Hang Muscle Cleans-2 Push Presses@80kg-85kg-90kg(F1HPC)-90kg(F1HPC)
3x2 Hang Power Cleans-2 Push Jerks@90kg
    2 Hang Power Cleans-2 Push Jerks@95kg

Monday, August 3, 2015

Volume Sunday

WOD:
For Time:
Double Unders: 45-44-43-42-41-40-39-38-37-36-35-34-33-32-31
Wlking Lunges: 30-29-28-27-26-25-24-23-22-21-20-19-18-17-16
HStnd Pushups: 15-14-13-12-11-10-09-08-07-06-05-04-03-02-01

First Round 45-30-15, 2nd round 44-29-14 until 31-16-01…15 rds total
35:40


Thursday, July 30, 2015

LPO 179

WOD:
4x3 Muscle Snatches-3 Snatch Push Presses-3 OHS@60kg
    2 Muscle Snatches-2 Snatch Push Presses-3 OHS@65kg

4x3 Power Cleans-3 Push Presses-3 Jerk Lunges@85kg
    2 Power Cleans-2 Push Presses-2 Jerk Lunges@90kg


Muscle Row

WOD:
5-4-5-4-5-4 Front Squats@100kg-105kg

10 Rds. For Time:
250m Row
4 Muscle-Ups

21:40
(all mu unbroken)


Tuesday, July 28, 2015

São Conrado Pump

WOD:
After watching some Hangliding action, hit up:
50 Strict Pull-Ups (10-10-10-10-7-3)


Monday, July 27, 2015

Mountain Hike

WOD:
Hike to top of the mountain in Sítio with Jon and Liza

Saturday, July 25, 2015

Clara's Wedding Workout

WOD:
4x5 L Ring Pull-Ups (strict)
4x5 Ring Dips
4x5 Wtd. Pistols@16kg-20kg-24kg-26kg

7 Rds For Time:
With Diego and Jon (one works one rests, Matt does 3 rds)
25 Swings (Matt American-20kg, D+J Russian-16kg)
15 Burpees
+ or - 400m Hilly Terrain Run
22:40

6 min. AMRAP
12 KB Deadlifts@2-20kg
9 KB Cleans@2-20kg
6 KB PP or Jerks@2-20kg
10 L Ring Pull-Ups (strict)
2 Rds, 31 reps


Thursday, July 23, 2015

LPO 178

WOD:
4x3 Hang Power Snatch@65kg-70kg
4-3-4-3-4-3 Snatches @80kg- (4-F0-4-3-4-3)
6x2 Cleans-2 Split Jerks@100kg (missed a couple reps here, never happens, need rest)
4x4 Hang Snatch High Pulls@85kg
4x5 Safety Bar Pause Box Squats@60kg

Wednesday, July 22, 2015

Droppin' Deload

WOD
Drop set 5 Reps each Deadlift-120kg-115kg-110kg-105kg-100kg (harder than I thought)
Drop set 5 Reps each Bench Press-75kg-70kg-65kg-60kg-55kg (not bad)

15 min. AMRAP:
10 Burpee Box Jumps @24'
20 HSPU
30 Cal Row
40 Wallballs@9kg

2 Rds, 15 reps


Tuesday, July 21, 2015

LPO 177

WOD:
3-3-2-3-3-2-3-3 Power Snatches@65-70-75kg
Power Cleans-Push Jerks @2-2(3)@95kg
                         2-2(3)@100kg
                         2-2@   105kg
5x4 Hang Snatch Pulls@105kg



Monday, July 20, 2015

Deload +14.2

WOD:
5x5 Shoulder Press@40%-45%-50%-55%-60%=35kg-40kg-45kg-50kg-55kg
5x5 Back Squats@40%-45%-50%-55%-60%=65kg-70kg-80kg-87.5kg-95kg

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-10 Chest-Bar Pull-Ups
………..
124 reps , not mad at it

Sunday, July 19, 2015

Deadlifting Dead

WOD:
For Time:
1600m Run
100 Dumbell Deadlifts@2-24kg
50 1 Arm DB Snatches (25 each, not alternating)

18:43


Saturday, July 18, 2015

Walking Dead

WOD:
12-12-12 Front Squat@90kg-90kg(F9)-86kg

12 min. AMRAP
50 ft. HS Walk
100 ft Front Rack Walking Lunges@20kg
3 Rounds, 55ft.

3-100m Hill Sprints =32 sec.-31 sec.-35sec

50 Walking SL RDL@20kg-50 Band Pull Aparts


Thursday, July 16, 2015

200 kg Deadlift Fail

WOD:
5-4-3-2-Max Bench Press@75%-80%-85%-90%-95%
95kg-100kg-107.5kg-113.75-122.5(a little higher than prescribed but went for it and got 1)


5-4-3-2-Deadlift@75%-80%-85%-90%-95%
150kg-160kg-170kg-180kg-200kg(a little higher than prescribed but went for it and (F)

For Time:
20 Ring Muscle-Ups-25 Burpees=4:43


Wednesday, July 15, 2015

A Long MetCON

WOD:
20 min AMRAP:
5 Chest to Bars
10 HSPU
15 Ab-Mats
5 Cleans@70kg
7 Rds, 5 Rep

Tuesday, July 14, 2015

LPO 176

WOD:
4x3 Hang Muscle Snatches @60kg-65kg
4-3-4-3-4-3 Hang Power Snatches@65kg-70kg
4x2 Hang Muscle Cleans-2 Push Presses@70kg-75kg-80kg-85kg
3x2 Hang Power Cleans-2 Push Jerks@90kg
    2 Hang Power Cleans-2 Push Jerks@95kg
5-4-5-4 Clean Pulls @130kg-135kg-130kg-135kg


Monday, July 13, 2015

5-4-3-2-Max Back Squat/ 5-4-3-2 Max OH Press

WOD:
Did Squats and then Presses after…

5-4-3-2-Max rep Back Squat@75%-80%-85%-90%-95%
118kg-125kg-135kg-142.5kg-150kg(1)

5-4-3-2-Max rep Shoulder Press@75%-80%-85%-90%-95%
65kg-70kg-75kg-78.75kg-83.75kg(2)

7x 30 sec. on 30 sec. off max effort Row

Sunday, July 12, 2015

Lagoa Calistenia

WOD:
2x 1 Muscle-Up- 2 Chest to Bar Pull-Ups- 3 Toes to Bars
2x 2 Muscle-Up- 3 Chest to Bar Pull-Ups- 4 Toes to Bars
2x 3 Muscle-Up- 4 Chest to Bar Pull-Ups- 5 Toes to Bars

5x10 L-Sit leg lifts
5x5 Chest to Bar Chin-Ups (strict/underhand grip)


Friday, July 10, 2015

LPO 175

WOD:
4x3 Hang Power Snatch@65kg-70kg
4-3-4-3-4-3 Snatches @80kg-85kg (4-F2-F3-3-4-3)
2-Hang Power Cleans-2 Push Jerks@85kg-90kg-95kg-100kg
6x2 Cleans-2 Split Jerks@100kg-105kg
4x4 Hang Snatch High Pulls@75kg* (light)
5-4-5-4-5-4 Back Squats@110kg-120kg (speed)



Thursday, July 9, 2015

Cardio/Abs

WOD:
5x3 Bench-3 Deadlifts (5th sets max reps)
Bench 70%-75%-80%-85%-90% -88kg-95kg-100kg-107.5kg-113.75kg(3)




Deadlifts 70%-75%-80%-85%-90%-140kg-150kg-160kg-170kg-180kg(no wraps-5)


11 min AMRAP:
50 Double Unders
25 V-Ups
4 Rds 93 reps


Wednesday, July 8, 2015

Todiro Triplet

WOD:
Four Rounds for Time:
11 Toes to Bar
7 Ring Dips (Muscle-Up to get there)
30 Cal Row

12:44

Tuesday, July 7, 2015

LPO 174 (Dragos)

WOD:
4x3 Hang Muscle Snatches @60kg-65kg
4-3-4-3-4-3 Power Snatches@65kg-70kg
4x2 Hang Muscle Cleans-2 Push Presses@70kg-75kg-80kg-85kg
2 Power Cleans-2 Push Jerks@90kg-95kg-100kg105kg-110kg-115kg(PR 2x)
5-4-5-4-5-4 Clean Pulls@130kg-135kg




Monday, July 6, 2015

3´s Company

WOD:
Worked these together today Shoulder Press-Back Squat

Shoulder Press 3-3-3-3-Max@70%-75%-80%-85%-90%
62kg-65kg-70kg-75kg-78.75kg(3)

Back Squat 3-3-3-3-Max@70%-75%-80%-85%-90%
110kg-120kg-125kg-135kg-142.5(2)

4 Rounds for time:
10 Chest to Bar Pull-Ups
20 Air Squats
10 Toes to Bars
20 Wallballs @9kg

10:19


Saturday, July 4, 2015

LPO 173

WOD:
4x3 Hang Muscle Snatches @65kg-70kg
4-3-4-3-4-3 Power Snatches@65kg-70kg
4x2 Muscle Cleans-2 Push Presses@80kg-85kg
4x2 Power Cleans-2 Push Jerks@100kg105kg (only able to get 105kg for singles, supposed to be 6 sets, didn't have time

Thursday, July 2, 2015

170kg for 11

WOD:
5x5 Bench-5 Deadlifts (5th sets-max reps)
Bench 65%-70%-75%-80%-85% -83.5kg-88kg-95kg-100kg-107.5kg(6)


Deadlifts 65%-70%-75%-80%-85%-132.5kg-140kg-150kh-160kg-170kg(NO wraps-11)


10 min AMRAP
3 Rounds, 5 HSPU, 6 Deads


5 Deficit HSPU (strict@4 inches)
10 Deadlifts@140kg
25 24 inch Box Jumps

Wednesday, July 1, 2015

LPO 172

WOD:
3x3 Power Snatch@65kg
5x4 Full Snatch @80kg (4-4-4-F3-F3)
3x2 Power Cleans-2 Push Jerks@95kg
6x2 Full Cleans-2 Split Jerks@100kg
4x5 Snatch High Pulls@80kg-5 Back Squats@110kg

Monday, June 29, 2015

Neck Tweak

WOD:
Too many bent over rows yesterday, tweaked my neck after a nap, oh well I rocked this after….

Worked these together today Shoulder Press-Back Squat

Shoulder Press 5-5-5-5-Max @65%-70%-75%-80%-85%-56kg-62kg-65kg-70kg-75kg(5)
Back Squat 5-5-5-5-Max @65%-70%-75%-80%-85%-102kg-110kg-120kg-125kg-135kg(6)

21-15-9
Power Cleans@42.5kg
Pull-Ups

4:22


Sunday, June 28, 2015

Running and Pumps

WOD:
8x
In 2 min. run 400m, Max Rep DB Bent Over Row @2: 16kg-17kg-18kg-19kg-20kg-21kg-22kg-23kg
60 sec. rest in between each round
17 reps every round

Saturday, June 27, 2015

Main Site (Tore it down)

WOD:
For Time:
80 Squats
70 Push-Ups
60 Alternating Pistols
50 SDHP@20kg
40 1 Arm OHS@16kg
30 HSPU
20 Thrusters@2-16kg
10 Bar Muscle-Ups ….bar broke :(


Thursday, June 25, 2015

Deloadacon

WOD:
5 rounds For time:
100m Run
5 Deadlifts @120kg
15 Hip Extensions
5 Bench Presses@80kg
15 Toes to Bar
5 Strict Chest to Bar
17:26

50 ghd Sit-ups

Wednesday, June 24, 2015

LPO 171

WOD:
8x3 Muscle Snatches-3 Snatch Push Presses-3 OHS@65kg
8x3 Power Cleans-3 Push Presses-3 Jerk Lunges@80kg-80kg-85kg-85kg-90kg-90kg-90kg-90kg
4x5 Clean Pulls@130kg-5 Snatch Balances@20kg


Tuesday, June 23, 2015

General Cluster

WOD:
3x2 Ring HSPU
3 min. Max Clusters@60kg-22 reps
Pre-Exhaustion
15 V-Ups-Max Toes to Bar-5 (:O)
12 V-Ups-Max Toes to Bar-7 


Monday, June 22, 2015

Barfees=Burpee Chest to Bar Pull-Ups

WOD:
Shoulder Press 5x5@40kg-40kg-45kg-50kg-50kg
Front Squat 5x5@62kg-70kg-77.5kg-85kg-95kg

8 min. OTM:
5-7 Burpee Chest to Bar Pull-Ups-20 High Knees
7-7-5-5-7-7-5-7


Saturday, June 20, 2015

LPO 170 (Test Day 100kg Snatch)

WOD:
Work up to 1 RM Snatch-100kg 
(failed numerous @105, then 2x @102.5kg

4x2 Full Cleans-2 Split Jerks@100kg-105kg-100kg-105kg


Thursday, June 18, 2015

LPO 169

WOD:
3x4 Muscle Snatch@60kg
6x3 Power Snatch@65kg-70kg-65kg-70kg-65kg-70kg
3x3 Muscle Clean-3 Push Presses@90kg
6x2 Power Cleans-2 Push Jerks@95kg-100kg-95kg-100kg-95kg-100kg

Wednesday, June 17, 2015

5-4-3-2-Max Bench/Deadlift

5-4-3-2-Max Bench/Deadlift@75%-80%-85%-90%95%
Bench@95kg-100kg-106.25kg-112.5kg-120kg(1* jorge)
Deadlift@147.5kg-157.5kg-167.5kg-177.5kg-187.5kg (3* wraps on this set only)


Tuesday, June 16, 2015

5-4-3-2-Max Back Squat

WOD:
5-4-3-2-Max rep Back Squat@75%-80%-85%-90%-95%
116.25kg-125-132.5-140-147.5(2)

5 Rounds for Time:
30 Cal Row
30 Double Unders
30 EL Mountain Climbers

16:25


Monday, June 15, 2015

Clean AIR CON

WOD:
3x3 Ball-Ups on rings

Shoulder Press: 5-4-3-2-Max 75%-80%-85%-90%-95%
63.75kg-67.5kg-71.25kg-76.25-81.25(2)

8 min. AMRAP:
3 Clean and Jerks@80kg
6 Air Squats
6 Clean and Jerks@80kg
12 Air Squats
9 Clean and Jerks@80kg
18 Air Squats
12 Clean and Jerks@80kg
24 Air Squats
15……..

88 reps





Thursday, June 11, 2015

LPO 168

WOD:
3x3 Power Snatch@65kg
5x4 Full Snatch @80kg (4-4-4-4-F3)
3x2 Power Cleans-2 Push Jerks@95kg
6x2 Full Cleans-2 Split Jerks@100kg

Wednesday, June 10, 2015

Bench-Deadlift

WOD:
5x3 Bench-3 Deadlifts (5th sets max reps)
Bench 70%-75%-80%-85%-90% -87.5kg-95kg-100kg-105kg-110kg(5)




Deadlifts 70%-75%-80%-85%-90%-137.5kg-147.5kg-157.5kh-167.5kg-177.5kg(only set w/wraps-7)

Tuesday, June 9, 2015

Back to Skwaaat

WOD:
Back Squat 3-3-3-3-Max@70%-75%-80%-85%-90%
115kg-120kg-125kg-130kg-135kg(5)

in between strict muscle-up work and some monkeying around

Monday, June 8, 2015

Monday's For Metcons

WOD:
3-3-3-3-MAX Shoulder Press@70%-75%-80%-85%-90%
60kg-63.75kg-67.5kg-71.25kg-76.25(4)

8 min. AMRAP:
50 Double Unders
25 HSPU (kip)
40 Double Unders
20 HSPU
30 Double Unders
15 HSPU
20 Double Unders
10 HSPU
10 Double Unders
5 HSPU
10 Double Unders
5 Chest to Bar Pull-Ups
20 Double Unders
10 Chest to Bar………………………..

220 reps…one day get to Chest to Bar

Saturday, June 6, 2015

LPO 167

WOD:
3x3 Power Snatch@65kg
5x4 Full Snatch @80kg (F3-F2-F3-4-F3)
3x2 Power Cleans-2 Push Jerks@95kg
6x2 Full Cleans-2 Split Jerks@100kg
4x5 Snatch High Pulls@85kg-5 Back Squats@110kg (supersets)


Friday, June 5, 2015

LPO 166

WOD:
3x4 Muscle Snatch@60kg
6x3 Power Snatch@65kg-70kg-65kg-70kg-65kg-70kg
3x3 Muscle Clean-3 Push Presses@80kg
6x2 Power Cleans-2 Push Jerks@95kg-100kg-95kg-100kg-95kg-100kg
4x5 Deadlifts@130kg-5 Clean Pulls@130kg (supersets)

Wednesday, June 3, 2015

Bench-Deadlift Superset

WOD:
500m Row test 1:41
5x5 Bench-5 Deadlifts (5th sets max reps)
Bench 65%-70%-75%-80%85% -82.5kg-87.5kg-95kg-100kg-105kg(7)
Deadlifts 65%-70%-75%-80%85%-127.5kg-137.5kg-147.5kg-157.5kh-167.5kg(only set w/wraps-10)




Tuesday, June 2, 2015

Back To Squat

WOD:
Back Squat 5-5-5-5-Max
65%-70%-75%-80%85%
110kg-115kg-120kg-125kg-130kg(7)

5 Legless Rope Climbs

Monday, June 1, 2015

Only on Mondays

WOD:
5-5-5-5-MAX Shoulder Press@55kg-60kg-64kg-68kg-72kg(7)

10 min. AMRAP
50 Wallballs@25lbs-10ft
50 Chest to Bars
50 HSPU (kipping)
50 cal Row

134 reps


Saturday, May 30, 2015

LPO 165 (PR Power Snatch)

WOD:
Power Snatch:4-4-4-4-4@65kg-3@70kg-2@75kg-1@80kg-1@90kg(F)-1@90kg(PR)
1 Full Clean-2 Split Jerks@95kg
1 Full Clean-2 Split Jerks@100kg
1 Full Clean-2 Split Jerks@105kg
2 Full Cleans-1 Split Jerk@95kg
2 Full Cleans-1 Split Jerk@100kg
2 Full Cleans-1 Split Jerk@105kg
1 Full Clean-2 Split Jerks@95kg
1 Full Clean-2 Split Jerks@100kg
1 Full Clean-2 Split Jerks@105kg

Thursday, May 28, 2015

When a AMRAP Turns Into Something Else

WOD:
5 min. AMRAP Ring Muscle-Ups -28 OBS-5/28!!
Did 30 mus in 5:23

3x5 Bench Press-Max DU attempt
65kg-11
70kg-72
75kg-30

12 Toes to Bar OTM until you can't do 12…failed in 4th minute
then did two sets of 7, for a volume of 50

Wednesday, May 27, 2015

A Dirty Superset

WOD:
3x5 Clean Pulls@130kg-5 Power Cleans@90kg
3x5 Deep Ring Curl to  Push-Ups (Backwords Roll Progression)

Tuesday, May 26, 2015

Pause For Gains

WOD:
5-5-5 Front Squats with 2-3 sec. in bottom@95kg
After each hit 3 rope climbs

1 set of each
Max Strict HSPU-23
Max Kipping HSPU-20
rest as needed in between

Monday, May 25, 2015

Puke w/ A Partner

WOD:
5-5-5 Shoulder Press (Deload) 50kg-55kg-60kg

With a Partner:
60 Pull-Ups (Partner hangs hollow from bar)
60 Push Presses@95lbs (Partner holds 95lbs over head)
60 Front Rack Lunges@115lbs (15 E Legx2, Partner Holds 115lbs in Front Rack)
60 Push-Ups (Partner holds a FLR)
60 Deadlifts @235lbs (Partner holds bar locked out w/ 235lbs)
Sam and Matt 13:50

Saturday, May 23, 2015

LPO 164

WOD:
4-4-3-4-4-3-4-3 Snatch@70kg-75kg-80kg
8x1 Power Clean-3 Split Jerks@100kg

Thursday, May 21, 2015

Chest Please

WOD:
4x5 Chest to Bars-MWODs
3x10 Ches to Bars-MWODs
5-3-1 Bench @100kg-110kg-120kg

Swings on Rings (back still dead)

Back is Dead

WOD:
AMRAP 10 min.
2 20 ft. Rope Climbs
10 Hollow Rocks
8 Banded Push-Ups (green)
40 Double Unders
3 Rounds, 2, 7 HR

5-3-1 Deadlift 150kg-170kg-190kg

Tuesday, May 19, 2015

Dreams of a Ring Backwards Roll

WOD:
4x8 Front Rack Step-Ups@2-22.5kg DBs-8 KB Cleans@2-28kg
(better than last time ;)
15 min. Backwords Roll on Rings attempts (F0), mobes,

Dreams
Goals

Monday, May 18, 2015

PRess

WOD:
Shoulder Press 5-3-1 70kg-75kg-80kg (2)

15 min AMRAP:
250m Row
18 Chest to Bars
9 Strict HSPU @6 inch deficit

3 Rounds, 250,18,5

Friday, May 15, 2015

Muscle Snatch for Gains

WOD:
Muscle Snatches 3-3-Max(3 :)@70kg
6x3 Power Cleans-3 Push Jerks@90-90-95-95-100-100kg
3x15 Toes to Bars-15 Ring Dips (sset)


Thursday, May 14, 2015

Chest and Abs

WOD:
Bench Press 3-3-Max(8)@100kg
5 min. AMRAP
GHD Sit-Ups, every break 20 ft. HS Walk :45 Reps


Wednesday, May 13, 2015

Humpday Deads

WOD:
Deadlift 3-3-Max(6 w/ used wraps this set) @170kg

4x6 Strict Chest to Bars-6 Deficit Strict HSPU @6 inches


Tuesday, May 12, 2015

Gripped

WOD:
4x20 (10E) DB Lunges@2-25kg (not front rack)-3 Rope Climbs

Tabata V-Up 8-8-7-7-7-7-6-5
Tabata Ring Support After 3rd, 10 sec/20sec

Monday, May 11, 2015

Press-MU

WOD:
3-3-Max Shoulder Press@70kg (immediately after do 3 Muscle-Ups, third set max MU)
Press 3(3)-3(3)-6(2) Got 2 MU on 3rd set…
this pissed me off so I kept doing Muscle-ups until I got 30 reps

3x10 Bent over Rows@70kg

Saturday, May 9, 2015

Exercise in Humility

WOD:
4 Rounds For Time:
500m Row
6 Front Squats@100kg
14:44-Deathblow

5x6 Strict Chest to Bars
1 set Max DB Push Press@2-27.5kg/60.5lbs dumbells-15 reps


Thursday, May 7, 2015

Renegade Bench

WOD:
Bench Press@90kg 5-5-MAX (12)
OTM for 10 min.
10 Renegade Rows@22.5kg dumbells
Practice: Kip-Up on rings

Wednesday, May 6, 2015

50 is Fun

WOD:
5-5-5 Deadlift@150kg-170kg(f4)-170kg(used wraps :)
For Time:
50 Toes to Bar 
every break 12 kipping HSPUs
4:58, 36 HSPUs

Tuesday, May 5, 2015

Step-Up-Almost Throw-Up

WOD:
3x1 min. Walking SL RDL@2-22.5kg DBs-1 min. HS Hold attempts
4x10 Rack Step-Ups@2-20kg (20 inch box)-10 KB Cleans@2-24kg
5x6 Strict Chest to Bar Pull-Ups


Monday, May 4, 2015

Off The Press

WOD:
3x12 Barbell Back Ext.@20kg-12 Wtd. GHD Sit-Ups@10lbs
3x5 Shoulder Press@65kg-5 Pendlay Row@85kg

50 UB Russian Swings@32kg


Saturday, May 2, 2015

Team CF JB

WOD:
In teams of 3, 5 Rounds for Time-
100m Farmer's Walk@2-20kg KB
Max Push-Ups
Max Wall Balls-10ft @15lbs

Rotate when person gets back from Walk

11:13-503 Reps

For Time:
50 Chest to Bar Pull-Ups
every break-12 Burpees

7:07 48 Burpees….Failed on 50th rep kkkk

Friday, May 1, 2015

LPO 163 (Competition Working Cup)

WOD:
COMPETITION
3 ATTEMPTS:
 MAX SNATCH -85KG-90KG(F)-90KG
 MAX Clean AND Jerk-115KG-120KG-125KG
total- 215kg

https://www.youtube.com/watch?v=njuNCeVx3C8

Wednesday, April 29, 2015

LPO 163

WOD:
5 Rope Climbs
HS Walks
6x4 Power Snatches@65kg
6x2 Power Cleans-2 Power Jerks@90kg
4-3-2-4-3-2 Snatch Pulls@100kg-105kg-110kg


Tuesday, April 28, 2015

LPO 162

WOD:
Work to Heavy Snatch and Clean and Jerk
90 kg, 95kg missed behind, will open competition @85kg
120kg, didn't attempt 125kg, will open competetion @115kg

Monday, April 27, 2015

Squat Monday

WOD:
6x6 Back Squat@110kg (tried last set for 6 reps front squat and got 5)
1 set max strict HSPU-22
1 set max Toes to Bar immediately after HSPU-21


Sunday, April 26, 2015

Grace

WOD
5 power Cleans-5 power jerks@135 lbs
4 power Cleans-4 power jerks@175lbs
3 power Cleans-3 power jerks@195lbs
2 power Cleans-2 power jerks@215 lbs
1 power Clean-1 power jerk@235lbs
1 power Clean-1 power jerk@245lbs
1 power Clean-1 power jerk@255lbs

30 Clean and Jerks@-135lbs
Grace-2:13

Friday, April 24, 2015

LPO 161

WOD:
4x 3 Muscle Snatches-3 Snatch Push Presses@65kg
6x6 Snatch Pulls @95kg
6x4 Power Snatches@65kg
6x6 Snatch Balances@40kg


Wednesday, April 22, 2015

LPO 160

WOD:
6x 4 Power Snatch@65kg

2 Cleans Full- 1 Jerk@90kg
2 Cleans Full- 1 Jerk@95kg
2 Cleans Full- 1 Jerk@100kg
1 Clean Full-2 Jerks@100kg
1 Clean Full-2 Jerks@105kg
1 Clean Full-2 Jerks@110kg
2 Cleans Full- 1 Jerk@@100kg
2 Cleans Full- 1 Jerk@@105kg


Monday, April 20, 2015

The Worst @Sítio

WOD:
Love and Hate right here! All work no technique

3 Rounds of 5 min. AMRAP
12 Burpees
21 KBS US@20kg
200m Run (hilly)
rest 2 min.

1-1 Round 33+100m
2-1 Round 33+100m
3-1 Round 33+50m



Saturday, April 18, 2015

Saturday Fight

WOD:
Back Squat 5-4-5-4-5-4 @120kg
Deadlift 4x4@140kg


Friday, April 17, 2015

LPO 159

WOD:
Snatch 4-3-3-4-3-3-3-3
@80kg(F3)-85kg(F1)-90kg(F0)-80kg(F1)-85kg(F1)-90kg(F0)-85kg(F1)-90kg(F1)
Pulls were good, a lot of problem in the catch…have to lower these weights

3x 1 Power Clean-3 Split Jerks@100kg
     1 Power Clean-2 Split Jerks@105kg

failed last set of clean 3x but then got it. Humbling session today, to put it in the most positive way

Thursday, April 16, 2015

Deload 7

WOD:
OTM FOR 12 Min:
5 Muscle Ups-Odd
40 UB Double Unders-Even

MU-5(ub)-5-4-3-1-5(ub)
DU-40-40-40-40-40

3x10 Toes to Bar-20 Renegade Rows@2-22.5kg-10 Strict HSPU
rest 2 min.
Last round 7 hspu

3x10 HS taps


Deload 6

WOD:
5 Rounds 
3 min. AMRAP
30 feet Handstand Walk
2 Rope Climbs
1 Muscle-Up to 10 sec. L-Sit
rest 1:30

1 Round every time

Monday, April 13, 2015

Deload 5

WOD:
3-5-7-9 Bear Complex (1 Power Clean, 1 Front Squat, 1 Push Press, 1Back Squat, 1 Back Rack PP)
135lbs-155lbs-155lbs-135lbs(F5)

7 min. AMRAP
10 Back Squats@185lbs
10 Chest to Bar Pull-Ups

3 rounds 7 Back Squats

Saturday, April 11, 2015

Double Deload? (CF JB/ Jun's Studio)

WOD:
In teams, for time:
800m Run w/ 20kg KB (switching off)
75 Goblet Squats@20kg (other person plank or hanstand hold)
50 Burpees (other person holds 20kg overhead)
75 KB US Swings@20kg (other  person hangs from bar)
800m Run w/20kg plate

23:51

2 hours later…..
8x 3 Power Clean-3 Push-Press-3 OH Jerk Lunges@80kg-80kg-80kg-80kg-85kg-85kg-85kg-85kg
4x5 Snatch High Pull@75kg-80kg-85kg-85kg

Thursday, April 9, 2015

Platinum Fronts

WOD:
3x5 Front Squats@100kg-110kg-112.5kg
3x5 Push Press@80kg-85kg-90kg
Team for Time: 
100 Box Jumps
Matt-30 inch
Jorge-24 inch
5x10 per person, one works, one rests 4:36


Wednesday, April 8, 2015

Deaded Deload 3

WOD:
Deadlift 5x3
140kg-150kg-160kg-170kg-182.5kg

5 min. AMRAP
10 Hang Power Cleans @60kg
5 Muscle-Ups
2 Rounds
(MU wasn't good)

3x1 Muscle-Up to 10 Strict Ring Dips

Tuesday, April 7, 2015

LPO 159/Deload 2

WOD:
8x 3 Muscle Snatch- 3 Snatch Push Press- 3 OHS @65kg

that is all kkk (de load weeeeeek)

Monday, April 6, 2015

Deloading 1

WOD:
5 Rounds not for Time:
10 Alternating TGU @20kg
5 Power Cleans @90kg

Sunday, April 5, 2015

4 min. Strictly Business

WOD:
4 min. AMRAP 
Strict Handstand Push-Ups
42 reps

Saturday, April 4, 2015

Stuffed Up Saturday

WOD:
5 Rounds for Time:
30 sec. Bottom of Squat
20 Air Squats
30 sec. Front Leaning Rest (top of push-up
20 Push-Ups

9:16

Thursday, April 2, 2015

13.1

WOD:
Work up to max Power Clean and Jerk-117.5kg  (rode it down too much to be considered a power clean and Jerk only good for Crossfit.

13.1
17 min. AMRAP:
40 Burpees (open standard is touch 6'above max reach but we didn't today)
30 Snatches @35kg
30 Burpees
30 Snatches @60kg
20 Burpees 
30 Snatches @75kg
10 Burpees
30 Snatches @95kg

153 reps


A Thursday Pumpday

WOD:
Not for Time:
5 x 5 Strict Chest to Bar- 5 Bench Press@185lbs
5 x 4 Less Strict Chest to Bar @6kg- 4 Bench Press@205lbs

Felt pretty exhausted today, must have been all those burpees

Tuesday, March 31, 2015

Row/Burpee

WOD:
Front Squat 3-3-3-3-3
100kg-105kg-110kg-115kg-120kg

For Time:
2000m Row (7:45)
50 Burpees
10:39

Sunday, March 29, 2015

KB Agavaporized

WOD:
For Time:
27 KB Cleans@2-20kg
27 Push-Ups
21 KB Cleans@2-20kg
21 Push-Ups
15 KB Cleans@2-20kg
15 Push-Ups
9 KB Cleans@2-20kg
9 Push-Ups

5:59

Saturday, March 28, 2015

CB-BBJ

WOD:
12 min. AMRAP
Chest to Bar Pull-Up
on the top of each minute
3 Burpee Box Jump@30'

68 Reps

Friday, March 27, 2015

15.5

WOD:
15.5 For Time:
27 Calorie Row
27 Thrusters @95lbs/65lbs
21Calorie Row
21 Thrusters @95lbs/65lbs
15 Calorie Row
15 Thrusters @95lbs/65lbs
9 Calorie Row
9 Thrusters @95lbs/65lbs

8:15

Happy with my scores this year with the exception of 15.1a, Chest to Bar still needs work!!



Open Ranks:
Rio De Janeiro-7
Brasil-102
Latin America-390
World-9784

Wednesday, March 25, 2015

LPO 158

WOD:
Snatch: 4-3-2-4-3-3@75kg-80kg-85kg-75kg-80kg-85kg
3x1 Power Clean- 3 Power Jerk@95kg, 
1 Power Clean-2 Power Jerk@100kg
Alternating (95kg-100kg-95kg-100kg-95kg-100kg)

Tuesday, March 24, 2015

Thruster Heaven

WOD:
FIND 3 Rep Max Thruster -205lbs

4 Rounds AMRAP
60 sec. Thruster@115lbs    17-12-12-10
30 sec. rest
60 sec. Row for cals     19-16-17-18
30 sec.


Saturday, March 21, 2015

15.4 Again

WOD:
15.4 8min. AMRAP
3 HSPU
3 Clean@185lbs
6 HSPU
3 Clean@185lbs
9 HSPU
3 Clean@185lbs
12 HSPU
6 Clean@185lbs
15 HSPU
6 Clean@185lbs
18 HSPU
6 Clean@185lbs
21 HSPU
9 Clean@185lbs…

71 Reps

15 min. AMRAP 
Parking lot low Sled Push @135lbs
3 MU or 1 Rope Climb
6.5 Rounds

For Time 21-15-9
Deadlifts @185lbs
Wallballs @20lbs 10ft.
Burpees

7:58

Friday, March 20, 2015

15.4

WOD:
15.4 8min. AMRAP
3 HSPU
3 Clean@185lbs
6 HSPU
3 Clean@185lbs
9 HSPU
3 Clean@185lbs
12 HSPU
6 Clean@185lbs
15 HSPU
6 Clean@185lbs
18 HSPU
6 Clean@185lbs
21 HSPU
9 Clean@185lbs…

46 Reps :( WHHAAAAT , New HSPU standard had me shit the bed…I will do better , have to repeat!!

Thursday, March 19, 2015

Thursday Filller

Feeling like a fat ass and wanted to move, nothing to intense bc of 15.4
WOD:
AMRAP
60 sec. Burpees
60 sec. HS Walk
60 sec. High Knees
60 sec. Reverse Snow Angels
45 sec. Burpees
45 sec. HS Walk
45 sec. High Knees
45 sec. Reverse Snow Angels
30 sec. Burpees
30 sec. HS Walk
30 sec. High Knees
30 sec. Reverse Snow Angels
15 sec. Burpees
15 sec. HS Walk
15 sec. High Knees
15 sec. Reverse Snow Angels

Wednesday, March 18, 2015

Open Training (Crossfit Triumph)

WOD:
3x10 Shoulder Press @135lbs-135lbs(F8)-125lbs(F9)-15 KB Cleans@55lbs
rest 1 min. in between Sh Press and Cleans, 2 min. in between super sets

12 min. Death by Ring MU…
once you fail restart @1 rep and go back up
Worked up to 5 twice.

Tuesday, March 17, 2015

Open Training (Triumph Crossfit)

WOD:
3x10 Deadlift@295lbs-5 30' Box Jumps

3 Rounds for Time:
15-1 Arm Alternating Walking Overhead Lunges @55lbs KB (left arm)
50 Double Unders
15-1 Arm Alternating Walking Overhead Lunges @55lbs KB (right arm)
200m Run w/ 80lbs Sandbag

12:57


Monday, March 16, 2015

L.A. Fitness

WOD:
Bro out!!
4x6 Back Squat @235lbs
4x6 Bench Press @205lbs

21-15-9
Rope Cable Curls
Rope Tricep Ext. 
Huge Pumps


Saturday, March 14, 2015

Runcovery

WOD:
Run 30 min. 130-150hr
end with hillrace against brother and yoga/ handstand walk practice

Friday, March 13, 2015

15.3 (Crossfit Triumph)

WOD:
14 min. AMRAP
7 Ring Muscle-Ups
50 Wallballs @20lbs/14lbs 10ft/9ft Target
100 Double Unders

410 Reps

Thursday, March 12, 2015

KB Purgatory

12/3/15
WOD:
KB Purgatory (not as bad as KB HELL)
For Time
10 KB Cleans@2-20kg
10m Front Rack Farmer's Walk
10 KB Push Presses@2-20kg
10m Front Rack Farmer's Walk
10 KB Bent Over Rows@2-20kg
rest 2 min.
12 KB Cleans@2-20kg
10m Front Rack Farmer's Walk
12 KB Push Presses@2-20kg
10m Front Rack Farmer's Walk
12 KB Bent Over Rows@2-20kg
rest 2 min.
14KB Cleans@2-20kg
10m Front Rack Farmer's Walk
14 KB Push Presses@2-20kg
10m Front Rack Farmer's Walk
14 KB Bent Over Rows@2-20kg
7:58

Wednesday, March 11, 2015

Open Training

11/3/15
WOD:
5x3 Back Squat 120kg-120kg-125kg-125kg-130kg (felt heavy)
12 min. AMRAP
40 Double Unders
30 WallBall (10ft, 9kg ball)
20 Cal Row
10 Burpee Box Overs
5 Ring Muscle Up
2 Rds, 40 DUs

Tuesday, March 10, 2015

Diane

10/3/15
WOD:
3x10 (5 each Leg) Front Rack Lunges @155lbs
Diane: For Time 21-15-9 
Deadlifts@225lbs
Handstand Push-Up
3:58

Sunday, March 8, 2015

CF LVL2 Course WOD 2

8/3/15
WOD:
CF Level 2 Course WOD
5x2 Max Squat Clean
205lbs-225lbs-235lbs-245lbs (ran out of time)

Saturday, March 7, 2015

CF LVL 2 Course WOD 1

7/3/15
WOD:
CF Level 2 Course WOD
Teams of 3, 12 min. AMRAP
10 Hang Power Snatches@105lbs
10 Push-Ups
20 Air Squats
Once Snatches are complete, tag in partner, then perform rest of triplet. Score is # of Hang Snatches completed. 135

Friday, March 6, 2015

15.2

6/3/15
WOD:
15.2
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-10 Chest-Bar Pull-Ups
………..
137 reps

Wednesday, March 4, 2015

LPO 157

4/3/15
WOD:
3-2-3-2-3-3 Snatches 80kg-85kg-80kg-85kg-80kg-85kg
6x 1 Power Clean- 4 Power Jerks@95kg
4x4 Deadlifts @150kg

Tuesday, March 3, 2015

Open Training

3/3/15
WOD:
5 Rounds ME
30 sec. Thruster @95lbs (12-13-13-13-13)
30 sec. Double Unders (21-27-32-35-25)
30 sec. rest

4 Rounds ME
60 sec. Wallball@9kg-10ft (26-24-22-19)
60 sec. Chest to Bar (16-15-11-11)
60 sec. HSPU strict (16-12-12-8)
60 rest
58-51-45-38

Monday, March 2, 2015

15.1 & 15.1a

 2/ 3/15
WOD:
15.1
9 min. AMRAP
15 Toes to Bar
10 Deadlift@115lbs
5 Snatches@115lbs
154 reps
15.1A
Max Clean and Jerk in 6'
110kg/242lbs

Saturday, February 28, 2015

Copa Santa Luzia Weightlifting Competition

28/2/15
WOD:
Weightlifting Competition
Snatch 85kg-90kg-95kg
C+J 120kg-125kg(F)-125kg(F)
All Snatches 
missed 125kg

Thursday, February 26, 2015

Bk Squat & AMRAP

26/2/15
WOD:
5-5-3-3 Back Squat 120kg-125kg-135kg-140kg
6 min. AMRAP
3-6-9-12-15….
Shoulder to Overhead @65kg
30 inch Box Jump
91 reps

Wednesday, February 25, 2015

14.4 Revisited

25/2/15
WOD:
3 Rounds not for time:
50 DUs
10 HSPUs strict
10 Chest to Bar
10 Burpee Box Jumps 24'

14 min. AMRAP
60 kcal Row
50 Toes to Bar
40 Wall Ball 20lbs 20ft
30 Power Cleans @135lbs
20 Muscle-Ups
 -188 Reps (3 rep PR)

Tuesday, February 24, 2015

LPO 156

24/2/15
WOD:
Work up to 90-95% 1 RM snatch-90kg
Work up to max C+J-  125kg (elbows dropped but CF standards it was good, WL no)
5x4 Snatch Pulls @100kg
5x5 Front Squats @100kg

Sunday, February 22, 2015

Runcovery

22/2/15
WOD:
Run 10 min
5x Every 150 sec.
5 L-Pull-Ups
8 Strict Bar Dips
5x 20 sec. hold end range Horizontal Row, 40 sec. rest
5x 20 sec. hold hanging knee-up, 40 sec. rest
5x 40 sec. Handstand hold, 80 sec. rest
Run 10 min.

Saturday, February 21, 2015

LPO 155

21/2/15
WOD:
6x4 Power Snatches@65kg
6x2 Cleans- 2 Jerks@100kg-105kg (alternate loads 100-105-100-105-100-105kg)
5x4 Clean Pulls @130kg
4x6 Front Squats @100kg (power clean)











Friday, February 20, 2015

Potent Couplet (CF Linchpin)

WOD:
3 Rounds Not for time:
12 GHD Sit-Up
500m Row
20 MB Cleans@20lbs
12 SL RDL @2-20kg DB
5 attempts Handstand Hold w/ DB

I messed up the following part by starting with Wallballs, on the site you start w/ Burpees

For Time:
21-15-9
Wallballs 10ft target @20lbs
Burpees

5:24

rest 5 min.

For Time:
15-12-9-6-3
Wallballs 10ft target @20lbs
Burpees

5:12

Felt pretty slow today and tried not to let a lopsided wallball get me down. All in all these workouts are def good to prep for open.

Thursday, February 19, 2015

14.2

WOD:
Complete as many rounds/ reps in the designated 3 min.
3 min.
10 OHS @95lbs
10 Chest to Bar Pull-Ups
3 min.
12 OHS @95lbs
12 Chest to Bar Pull-Ups
3 min.
14 OHS @95lbs
14 Chest to Bar Pull-Ups
16…..

118! Finally got through those first two fucking rounds, still not a great score, but def improvement made!

12 min. EMOM:
Min. 1- 7 Power Snatch @95lbs
Min. 2- 12 Toes to Bar
Min. 3- 50 Double Unders


Wednesday, February 18, 2015

Kettlebell Hell (The Training Plan)

WOD:
4 Rounds:
Complete the following sequence without dropping Kettlebells
10 KB Cleans
10 FR KB Farmer's Walk
10 Shoulder to Overhead
10 FR KB Farmer's Walk
10 FR KB Lunges
10 FR KB Farmer's Walk
10 FR KB Squats
Rest 3 min. in between rounds

Try to up the KB weight each round…
2-16kg-1:37
2-20kg-(F) @2 squats
2-16kg-1:43
2-20kg-(F) @2nd Farmer's walk

rested 3 min. and attempted this sequence@2-20kg…
10 KB Cleans
10 KB Shoulder to Overhead
10 FR KB Lunges
10 FR KB Squats
1:27

Max Effort: 60sec-45sec-30sec-15sec
Grasshopper
Walking Lunges
Handstand Hold
Double KB Swing to Row@2-16kg
No rest in between

Monday, February 16, 2015

LPO 154

WOD:
Snatch: 3@80kg, 3@80kg, 3@85kg, 1@90kg, 4@80kg, 3@80kg, 2@85kg
6x 1 Power Clean- 4 Split Jerks@95kg
4x4 Snatch High Pull@75kg
5x5 Front Squat: 100kg-105kg-105kg-107kg-107kg
4x4 Deadlift: 130kg-140kg-140kg-150kg

Sunday, February 15, 2015

Lagoa Calistenia

WOD:
2x 1 Muscle-Up- 2 Chest to Bar Pull-Ups- 3 Toes to Bars
2x 2 Muscle-Up- 3 Chest to Bar Pull-Ups- 4 Toes to Bars
2x 3 Muscle-Up- 4 Chest to Bar Pull-Ups- 5 Toes to Bars
got 4 MUs but hands couldn't handle anymore

4x L-Sit- Shoulder Lever- L-Sit- Shoulder Lever
4x 6 Strict Wide Pull-Ups


Saturday, February 14, 2015

LPO 153

WOD:
4x 6 Front Squats @100kg- 6 Muscle Snatches-4 Snatch Push Presses-4 Overhead Squats@55kg
4x 6 Snatch High Pulls- 4 Power Cleans- 4 Push Presses- 4 OH Lunges @75kg


Friday, February 13, 2015

Open Prep 35 (CF Linchpin-Monster Mash Feb 9th)

Had to hit this cause it dropped on my b-day, been wanting to try one as well.

WOD:
2 min. Max Reps
Double Under-180

3x Max Reps 
Chest to Bar Pull-Up- 10-11-14


Rest 10 min. between workouts

For Time:
21-15-9
Deadlift @225lbs
Thruster @95lbs

5:15

2 Rds For Time (I used a 15 min. Time Cap):
5 Rope Climbs @15ft
100 ft. Handstand Walk
60 sec. L-Sit (had to bend knees, midline was done)

1 Round 1 Rope Climb

3 Rounds For Time:
40 Air Squats
20 Hang Power Clean @95lbs (prescribed @115lbs)

6:22



Thursday, February 12, 2015

LPO 152

WOD:
2 min. Max Reps 
Double Unders-169

4x 6 Back Squats@110kg- 6 Hang Power Snatches@60kg
4x 6 Clean Pulls @130kg- 6 Hang Power Cleans @70kg
4x 6 Power Jerks @70kg



Wednesday, February 11, 2015

Open Prep 34 (CF Invictus)

WOD:
2 min. Max reps
Double Unders- 144

4x Max Reps
Chest to Bar Pull-Ups 8-12-8-9

8 intervals- 32 Min.
45 sec. Row
15 sec. Rest
30 sec. max HSPU
30 sec. rest
45 sec. Box Jump over 24/20
15 sec. rest
30 sec. max Ring Dip
30 sec. rest

didn't keep track of reps
but the HSPU were always over 9 except one round of 8, Dips were always over 9, BJ 13 ish



Monday, February 9, 2015

Birthday WOD

WOD:
For Time:
33 Clean and Jerks @100kg
16:23

4x3 Back Squat 120kg-125kg-130kg-135kg


Saturday, February 7, 2015

LPO 151

WOD:
4x 6 Front Squats@100kg- 6 Muscle Snatches- 4 Snatch Push Presses- 4 OHSs @55kg
4x 6 Snatch High Pulls- 4 Power Cleans- 4 Push Presses- 4 OH Lunges @75kg


Friday, February 6, 2015

Open Prep 33

WOD:
2 min. AMRAP Double Unders-188 (150 unbroken pr) 
My new Rx Jump Rope is on another level than any other I have used.

For Time 21-15-9
Body Weight Bench (81kg, used 82,5kg)
Toes to Bar
9:13

4x Every 3 min. Perform:
10 Triple Unders
250m Row
Max HSPU
Rest 3 min.

50m/ 8 HSPUs/ 150m/ 15 HSPUs

Thursday, February 5, 2015

Open Prep 32

WOD:
2 min. AMRAP Double Unders-170 (new rope)

Find 1 RM Muscle Snatch-70kg
Find 1 RM Power Clean-Push Press-110kg (didn't have time to try 115kg)

15 min. AMRAP
100m Row
10 KBS @24kg
10 Target Burpees
200m Row
20 KBS @24kg
20 Target Burpees
300m Row……

Got to 4/40 Burpees

Wednesday, February 4, 2015