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