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

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

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

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

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

Cardio Express

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

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

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

"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)

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

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

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

Crossfit Liftoff Part 1

WOD:
Max 1 RM Snatch:
215lbs

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

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

Buzios Deload

31/10
15 min. Practice HS Walk

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