Saturday, December 31, 2016

1 Hand Man Training 25

WOD:
31 Predator Band Squat to Rows
31 Band Shoulder Presses (Light)
31 1 Arm Landmine Bent Over Rows@45kg
31 1 Leg 1 Arm Landmine RDLs@45kg
31 Zercher Band Squats@42kg
Death after that...
Then I did some jogging, had the intention of doing 31 minutes but didn't happen.

Friday, December 30, 2016

1 Hand Man Training 24

WOD:
3x12 Belt Squats@42kg (Used band)
4x6 Jumping Deadlifts@2-20kg -10m Hill Sprint
3x12 Bulgarian Split Squat Jumps
4x75m Banded Zercher Carries@42kg

Wednesday, December 28, 2016

1 Hand Man Training 23

WOD:
6x30m Hill Sprints
1600m Farmer's Walks@2-8kg -12:50 (No drops)


Tuesday, December 27, 2016

1 Hand Man Training 22

WOD:
6x2 Wtd Pull-Ups@20kg (30 sec rest intervals)
3x60 sec Standing Iso Band Row hold-12 Bent Over Rows-12 Y's-12 Band Preacher Curls
2xPallof Alphabet w/ Band

Monday, December 26, 2016

1 Hand Man Training 21

WOD:
Work up to 3RM Back Squat-150kg
rest 90 sec-5 reps @135kg
rest 90 sec-7 reps@120kg

Friday, December 23, 2016

1 Hand Man Training 20

WOD:
SB Lower

For High Intensity Cardio:
5x20m Sled Drag Fast@40kg
    2-30 Inch Box Jumps


Wednesday, December 21, 2016

Monday, December 19, 2016

1 Hand Man Training 16 "12 Days Of X-MAS"

WOD:
SB Upper


"12 Days Of X-MAS"
The sequence is 1, 2-1, 3-2-1, 4-3-2-1, 5-3-2-1, etc. until completed or time.

1. 100 feet Sled Drag@50kg
2. 1 Arm Push-Ups
3. Candlestick to Squat Jumps (narrow)
4. Pistols (alternating)
5. MB V-Ups @20lbs
6. KB Snatch @24kg
7. KB Bent Over Row @2-20kg
8. Spiderman Push-Ups (Left Arm used forearm)
9. MB Cleans @20 lbs
10. Wall-Balls @20 lbs-10ft. (Threw like a free throw shot)
11. Box Jumps@30 inches
12. Turkish Sit-Ups@24kg (Rt side only)
42:15

Sleep in heavenly peace tonight!!

Friday, December 16, 2016

1 Hand Man Training 15

WOD:
SB Lower
For Time:
Hill Run (400m)
50 Cal Assault Bike
50 V-Ups
Hill Run (400m)
13:30

Thursday, December 15, 2016

Wednesday, December 14, 2016

1 Hand Man Training 13/ROM WOD 25

WOD:
30 min. AMRAP:
Distance on Air Bike, every 20 Calories rest 20 sec. 17.33 KM

ROM WOD-"Capital Gains"

Tuesday, December 13, 2016

Friday, December 9, 2016

1 Hand Man Training 10

WOD:
SB Lower

10-1 For Time:
Front Squats@62kg
Calories Assault Bike
11:08


Thursday, December 8, 2016

1 Hand Man Training 9/ROM WOD 23

WOD:
Tested out my wrist a little today hehe.
SB Upper Modified

ROM WOD-"Outright Stretch"

Wednesday, December 7, 2016

1 Hand Man Training 8

WOD:
40 min EMOM:
1-10 GHD Sit-ups
2-10 Cal Air Bike
3-20 Lunges
4-20m Sled Drag@40kg


Tuesday, December 6, 2016

Monday, December 5, 2016

1 Hand Man Program 6

WOD:
Started doing a modified Strong Bastard 911 Program, check out the Defranco Insider for more info.

Upper Body Modified SB

Assault Air Bike Madness, like Burpee Madness but for calories of Airbike (Cebex). Was not able to finish the high number rounds.

Saturday, December 3, 2016

1 Hand Man Program 5/ROM WOD 21

WOD:
3x8 RKC Plank (3 sec contraction)
3x8 SL RDL@20kg
Max Out Back Squat-170kg

AMRAP-3X7 MIN.
29 Russian Swings@24kg (rt arm only)
11 Devil Presses@20kg (rt arm only)
16 Thrusters@20kg (rt arm only)
5 rds, 32 reps

100 Russian Swings@8kg(lt arm only)

ROM WOD-"Two of a Kind"

Friday, December 2, 2016

1 Hand Man Program 4

WOD:
3x12 Ring Rows (slow tempo 5 sec reps)
3x6 6 sec Eccentric 1 Arm Bench Presses@30kg DB (rt arm)
50 1 Arm KB Bench Press@20kg(rt arm)-1:48
3x12 Ring Chest Flyes (rings below elbows)
3x12 Rev Flyes w/ Bands (bands slightly above elbows)

5 Hill Sprints


Thursday, December 1, 2016

1 Hand Man Program 3/ROM WOD 20

WOD:
3x6EL Safety Bar Bulgarian Split Squats@70kg
3x12 Hip Thrusts@90kg (both on youtube)

4 rds For Time:
1 Arm KB Hell
10 1 Arm KB Cleans@20kg
10m 1 side FR Carry@20kg
10 1 Arm KB Push Presses@20kg
10m 1 side FR Carry@20kg
10 Goblet Lunges
10m 1 side FR Carry@20kg
10 Goblet Squats
rest 90 sec
10:48

3x10 ES Band Rotations

ROM WOD-"On Hold"

Wednesday, November 30, 2016

1 Hand Man Program 2

WOD:
3x12 Y-W-T-A@2-1kg Plates on top of hands
3x12 One Arm Band Lat Pulldowns (Right only)
3x12 Band on Tricep Lat Pulldowns
3x12 Ring Rollouts
3x12 One Arm Presses@20kg (Right only)
3x15 GHD Sit Ups
3x15 L-Sit Kickouts (Forearms on 2 Benches)

EMOM 8'
20m Sled Drag@50kg
2 30 inch Box Jumps


Tuesday, November 29, 2016

Monday, November 28, 2016

1 Hand Man Program 1

WOD:
3x12 Front Squats@90kg (1 arm extended out like zombie)

For Cardio:
10x55 sec on 10 sec off Assault Air Bike (1 arm)

3x12 1 Arm/1 Leg Calf Raises@25kg

5x30 sec on 30 sec off Hollow Rocks
5x40 sec on 20 sec off Planks
3x50 sec Side Planks

Wednesday, November 23, 2016

"OPN" 300 Prep 115

WOD:
5x2 Snatches@80kg
4x5 Back Squats@125kg

Every 2 min. for 20 min.
10 Wallballs
2 Burpee Muscle Ups
20 Double Unders

3x8 Wtd GHD Sit-Ups@20lbs (3 sec. neg)
3x5 Lower from Suspended Knee Tucks
3x20 Split V-Ups


Tuesday, November 22, 2016

"OPN" 300 Prep 114/ROM WOD 17

WOD:
AMRAP:
0-2 Min-Bear Crawl for Distance-Broke 3x for like 2 sec.
2-4 Min-Band Pull Aparts-55
4-6 Reverse Lunges-45
6-8 Band Push Ups (Blk Rogue)-29
8-10 Standing Chair Rollouts-14
10-12 Banded Marching Bridges (Blk Rogue)-43
12-14 Prone Shoulder Presses-32
14-16 SL RDL (Left, Blk Rogue)-35
16-18 SL RDL (Right, Blk Rogue)-35
18-20 Band Shoulder Presses (2 red Rogue)-38

ROM WOD-"Persephone"


Monday, November 21, 2016

"OPN" 300 Prep 113

WOD:
Work up To Heavy Clean and Jerk-120kg, (130 failed 3x)
4x5 Front Squats@100kg

For Cardio:
10x50 sec. on 10 sec. off Assault Bike

20 MIN. EMOM:
30 sec Push or Pull Sled
First 10 min. 50kg, Last 10 min. 70kg


Friday, November 18, 2016

"OPN" 300 Prep 112

WOD:
4x2 Power Snatches From Blocks@80kg
4x2 Power Cleans From Blocks@98kg
4x2 Rack Jerks@98kg


Thursday, November 17, 2016

"OPN" 300 Prep 111/ROM WOD 15

WOD:
16 min. EMOM-
Odd-17 Calorie Row
Even-11 KB Swings@32kg

3x30 sec. Hollow Rocks
3x30 sec. Side Plank Stars
3x60 sec. Ab Wheel

ROM WOD- "Reptilian"

Wednesday, November 16, 2016

"OPN" 300 Prep 110/"Olívia"/ROM WOD 14

WOD:
5x1 Clean and Jerks@90kg-98kg-104kg-110kg-117kg
3x3 Front Squats@100kg-105kg-112kg

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@62kg
40 Pull-Ups
200m Run
30 Thrusters@42kg
30 Pull-Ups
400m Run
50 Thrusters@32kg
20 Pull-Ups
800m Run (so dead when I got here)
23:18  (Last year-21:51@CF JB)

Don't know if the distance on the run was a little longer this year but I tried my best, got crushed just like every time I do it. Happy bday Olívia!!

ROM WOD-"From the Ground Up"


Tuesday, November 15, 2016

"OPN" 300 Prep 109

WOD:
20 min. EMOM
Odd-3 Strict Wtd. Pull-Ups on ledge@15lbs, 5 Burpees
Even-3 Strict Wtd. HSPU@15lbs, 5 Wallballs@25lbs


For Time 5-10-15-20-25:
Deadlifts@52kg
Wallballs@20lbs
Push-Ups

9:11

Hit this one at Matt arena!

Monday, November 14, 2016

"OPN" 300 Prep 108/ROM WOD 13

WOD:
5x1 Snatches@75kg-80kg-86kg-90kg-95kg
3x3 Back Squats@115kg-124kg-132kg

10x For Cardio:
45 sec on 10 sec off
Assault Bike

3x10 GHD Sit-Ups
3x10 Strict Toes to Bars
3x10 Wtd. V-Ups@16kg

ROMWOD-"For the Birds"

Saturday, November 12, 2016

"OPN" 300 Prep 107/ROM WOD 12

WOD:
8 Rounds for Time:
8 Each Side Banded SL RDL (black rogue band)
8 Banded Push Ups  (black rogue band)
20m Alligator Walk
20 Squat Jumps

17:45

ROM WOD
"Saddles and Straddles"

Friday, November 11, 2016

"OPN" 300 Prep 106

WOD:
6 min. EMOM:
1 Snatch from Blocks@90kg
6 min. EMOM:
1 Hang Clean and Jerk from Blocks@110kg
3x3 Clean Deadlifts@150kg
3x5 Wallballs High as Possible@30lbs-5 Wallballs High as Possible@20lbs

7 min. AMRAP
21 Wallballs
7 Bar Muscle-Ups
3 rds, 21 reps


Thursday, November 10, 2016

Wednesday, November 9, 2016

"OPN" 300 Prep 105

WOD:
2x1 Clean and Jerks@128kg
3x3 Front Squats@105kg-120kg-132kg(f2)

15 min. AMRAP
10m HS Walk
10m Sled Rows (start @20kg@5kg each round)
10m Sled Drag (start @20kg@5kg each round)
10m Bear Crawl
7 rds, ended@50kg


Tuesday, November 8, 2016

"OPN" 300 Prep 104/ ROM WOD 11

WOD:
20 min. EMOM
Odd-3 Strict Wtd. Pull-Ups@9kg, 5 Burpees
Even-3 Strict Deficit HSPU, 5 Wallballs@25lbs

6 Rds For Time (20 min. cap):
15 Cal Row
40 Double Unders
2 Legless Rope Climb
Failed on last rope climb (last rep) capped!!

ROM WOD-"Mathematcial Advantage"

Monday, November 7, 2016

"OPN" 300 Prep 103

WOD:
2x1 Snatches@103kg (got it once)
3x3 Back Squats@125kg-140kg-158kg

10x For Cardio:
40 sec on 20 sec off Assault Bike

5x20 sec Front Rack hold@150kg
10 min. AMRAP
1 Arm Farmer's Walk@40kg Dumbbell-8x20m each arm

Saturday, November 5, 2016

"OPN" 300 Prep 102

WOD:
5x1 Snatch High Pull-1  Hang Snatch-1 OHS@80kg-80kg-85kg-85kg-90kg
5x1 Clean Pull-1 Hang Clean-2 Push Presses@105kg (failed 1 set of push presses)
3x3 Clean Pulls@140kg-145kg-150kg
3x3 Snatch Pulls@120kg-120kg-125kg

15 min. AMRAP:
25 Pull-Ups
50 Cal Row
100 OHS@20kg
50 Box Jumps
25 Pull-Ups
1 Rd, 37 reps

ROM WOD 10

Forgot the name hehe

Thursday, November 3, 2016

"OPN" 300 Prep 101

WOD:
10 min. Row
3x1 Clean and Jerk@122.5kg
5x2 Front Squats@132.5kg(f1)-130kg(f1)-130kg(f1)-127.5kg-127.5(f1)

For Time:
720m Run
15 Hang Cleans@40kg
15 Toes to Bars
400m Run
10 Hang Cleans@40kg
10 Toes to Bars
200m Run
5 Hang Cleans@40kg
5 Toes to Bars

7:54

Wednesday, November 2, 2016

Tuesday, November 1, 2016

"OPN" 300 Prep 99

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

15:25

3x10 Manguito
3x12 Alt. DB Curl to OH Presses@2-15kg

Monday, October 31, 2016

"OPN" 300 Prep 98

WOD:
1-1-1-1-1 Snatches@94kg-94kg-94kg-100kg-100kg
3x2 Snatch@70kg
5x1 Snatch Pulls@110kg
4x2 Back Squats@132.5kg-140kg-148kg-157kg

For Time:
5k Assault Air Bike-7:38

5x1 min. Plank
2x Pallof Alphabet

Saturday, October 29, 2016

On My Own 6 (Deck Of Death 3)

WOD:
Every 30 sec for 5 minutes:
1 Snatch@75kg
Every 30 sec for 5 minutes:
1 Clean and Jerk@90kg

Deck of Death For Time:
Spades-Deadlifts@80kg
Hearts-Tuck Jumps
Clubs-HSPU
Diamonds-Goblet Squats@24kg

Joker 1-Run 360m
Joker 2-20 Burpee Pull-ups

28:50

Friday, October 28, 2016

On My Own 5/ ROM WOD 8

WOD:
Took the first 9 minutes of burpee madness and coded this cardio concoction :
EMOM:
10 Calories Row
20 WBS-30lbs
5 US Swings-24kg
11 Calories Row
2 WBS
18 US Swings
6 Calories Row
15 WBS
4 US Swings
4 Calories Row
10 WBS
20 US Swings
5 Calories Row
11 WBS
2 US Swings
18 Calories Row
6 WBS
15 US Swings
15 Row
4 WBS
10 Wings
20 Calories Row
5 WBS
11 US Swings
2 Calories Row
18 WBS
6 US Swings
6 Cal Row
15 WBS
4 US Swings
10  Cal Row
20 WBS
5 US Swings
11  Cal Row
2 WBS
18 US Swings
18  Cal Row
6 WBS
15 US Swings
4  Cal Row
10 WBS
20 US Swings
5  Cal Row
11 WBS
2 US Swings

ROM WOD
"View From The Top"

Thursday, October 27, 2016

On My Own 4

WOD:
4x3 Hang Squat Clean and Jerks@85kg-90kg-97.5kg-105kg
5x3 Front Squats@90kg-97.5kg-105kg-115kg-122.5kg

3x30 sec. Isometric GHD Holds@12kg
3x15 sec Isometric L-Straddle Rope Hangs


Wednesday, October 26, 2016

On My Own 3

WOD:
12 min. EMOM
1-5 Ring Muscle Ups
2-40 UB Double Unders

16 min. EMOM
1-5 Strict Pull-Ups, 5 Strict HSPU
2-7 Toes to Bars-7 Squat Jumps

First 8 minutes used 20lbs wtd. vest, last 8 minutes bodyweight

Tuesday, October 25, 2016

On My Own 2/ROM WOD 7

WOD:
4x3 Hang Squat Snatches@67.5kg-72.5kg-77.5kg-85kg
3x3 Hang Squat Snatches@60kg
5x3 Back Squats@107.5kg-115kg-125kg-132.5kg-140kg

10 min. EMOM
30 sec. Farmer's Walk@2-32kg
10 min. EMOM
30 sec. 1 Arm Rack Carry@1-32kg

"Extreme Stretch"

Monday, October 24, 2016

Own My Own 1

WOD:
15 min. AMRAP:
800m Row
20m Handstand Walk
20 Box Jumps

2 Rds, 750m Row

Saturday, October 22, 2016

Curso De João Pereira Day 2 Método Chinês

WOD:
8:30-9:30h
Educativos de Jerk-Push Press-Push Jerk

9:30-11:00h
Posicionamento dos pés e braços Jerks com Educativos-Jerk Dips, Jerk Press

13-14h
Técnica, Consistência e Velocidade de Clean

14:30-15:30h
Muscle Clean e Power Clean Técnica

15:30-16h
Got a PR-130kg Hang Clean

Curso De João Pereira Day 1 Método Chinês

WOD:
Snatch
9-11h
OHS
Snatch Push Press
Power Balance
Snatch Balance

11-12h
Snatch
Muscle Snatch
Power Snatch

14-15:30h
Posições de Snatch:
Low, Hang, High

15:30-16:30h
Técnica, Consistência, Velocidade de Snatch

16:30-17h
Subi até 84kg no Hang Squat Snatch


Friday, October 21, 2016

ROM WOD/ +

WOD:
2 min. AMRAP:Hip Thrusters@60kg-55 reps
2 min. AMRAP:
Band Pull Aparts@Green rogue-60 reps

ROM WOD
"Just Right"


Thursday, October 20, 2016

"OPN" 300 Prep 97/ROM WOD 6

WOD:
4x2 Squat Cleans@80kg-95kg-105kg-117.5kg
3 RM Double Pause Front Squats@122.5kg

10x30 Sec. AMRAP, 30 Sec. Off
5 Snatches@40kg
5 OHS@40kg
5 Chest To Bars

11, 16, 15, 15, 15, 14, 13, 11, 12, 15

3x8 Weighted GHD Sit-Ups@5kg
3x15 Sec. Ring L-Sit
3x20 Dynamic Deadbug

"Fall in"


Wednesday, October 19, 2016

"OPN" 300 Prep 96

WOD:
EMOM 42'
1-20m Sled Pull@50kg
2-10 Strict HSPU
3-20m Bear Crawl
4-10 Toes to Bars
5-20 American Swings@24kg
6-10 Renegade Rows@2-25kg

rest 90 sec
2 min. AMRAP:
Sled Pull@75kg-40m

Tuesday, October 18, 2016

ROM WOD 5

18/10/16
"KISS"

"OPN" 300 Prep 95

WOD:
3 Rm Bench-115kg (Didn't try more)
5 Legless Rope Climbs

4 Rounds For Time:
10 Hang Power Cleans@40kg
10 Front Squats@40kg
50 Double Unders
5:32


"OPN" 300 Prep 94

WOD:
4x2 Squat Snatches@62.5kg-72.5kg-85kg-95kg(F1)
5x1 Snatch Pulls@115kg
4x2 Back Squats@132.5kg-140kg-150kg-157.5kg
PR Back Squat for 1-165kg 

10 min EMOM:
15m Trap Bar Walk@300lbs (1st five minutes)/245lbs (Last 5 minutes)
3 L-Sit Ring Pull-Ups
(Same minute)

3x12 Pallof Presses


Saturday, October 15, 2016

ROMWOD 3/4

15/10/16
"Triple Twist""

16/10/16
"Sunday Stroll"


Friday, October 14, 2016

"OPN" 300 Prep 93

WOD:
6 min. EMOM
2 Squat Snatches@62.5kg
6 min. EMOM
2 Clean and Jerks@80kg

3x10 Medball Explosive Push Presses@30lbs-5 Medball Explosive Push Presses@9kg

15 min AMRAP:
7 Thrusters@75lbs
7 Pull-Ups
7 Burpees

10 Rounds, 7 Thrusters


Thursday, October 13, 2016

"OPN" 300 Prep 92

WOD:
3x2 Muscle Cleans-2 Power Cleans-2 Squat Cleans-2 Hang Squat Cleans@85kg
5x3 Double Paused Front Squats@105kg-110kg-115kg-120kg-122.5kg(f2)
3x10 Manguito Complex

For Time:
15 Rope Climbs
3000m Row
300 Double Unders
24:26

Wednesday, October 12, 2016

"OPN" 300 Prep 91

WOD:
2 min. AMRAP each exercise-
Push-Ups-70
Mountain Climbers-160
Handstand Walk-20m (Shoulders shot!!!)


Tuesday, October 11, 2016

"OPN" 300 Prep 90/ROM WOD 2

WOD:
5-5-Max Rep Power Cleans@85-90-95kg(12)
5-5-Max Rep Shoulder Presses@62.5kg-67.5kg-72.5kg(6)

5 Rounds For Time:
800m Run
30 Wallballs
30 Cal Row
40:10

10 min EMOM:
5 Wtd. Strict GHD Sit-Ups@20lbs

10 min EMOM:
5 Strict Toes to Bars

"Saturday Rom"

Monday, October 10, 2016

"OPN" 300 Prep 89

WOD:
5x2 Snatch Complex-2 Muscle Snatches-2 Power Snatches-2 Hang Squat Snatches@67.5kg
2x5 Back Squats@147.5kg
3x8 DB Rows@2-27.5kg-8 Alternating DB Chest Presses@2-27.5kg

15-12-9 For Time:
Chest to Bar Pull-Ups
Ring Dips
Box Jumps@24''

4:09

3x100m Farmer's Walks@2-32kg
3x50m Waiter's Walk@1-24kg each side

Saturday, October 8, 2016

Friday, October 7, 2016

"OPN" 300 Prep 88

WOD:
10 min Light Row
3x1 Clean and Jerk@90kg
5x3 Front Squats@117.5kg
3x3 Deadlifts@165kg

7 min. AMRAP
6 Squat Cleans@62.5kg
12 Toes to Bars
24 Double Unders

3 Rds, 19 reps

10 min Light Row

Thursday, October 6, 2016

"OPN" 300 Prep 87

WOD:
Squat Clean 3x1@117.5kg
Squat Clean 1x1@122.5kg
Squat Clean 1x1@127.5kg
Rack Jerk 3x1@120kg-120kg-127.5kg
Wallball Max Height 3x5@30lbs-5@20lbs (Superset)

5 Rds For Time:
5 Sumo Deadlifts@120kg
10 Burpees Over The Bar
4:09

4x10 Manguito
5x3 Bench Presses@100kg


Wednesday, October 5, 2016

"OPN" 300 Prep 86

WOD:
10 Rounds For Time:
3 Bar Muscle Ups
6 Snatches@34kg
9 Wallballs@20lbs
20m Sled Drag @40kg
22:40

3x2 Legless Rope Climb
3x10-10 Bent Over Barbell Rows (Dropset)@60-40kg

Tuesday, October 4, 2016

"OPN" 300 Prep 85

WOD:
5x1 Snatch Grip Behind Neck Push Jerk@90kg-100kg-110kg-120kg-125kg
5x1 Snatch Balance@-80kg-90kg-100kg-105kg-110kg
5x1 Squat Snatch@75kg-75kg-75kg
5x3 Back Squats@125kg

6x 30 sec. on 30 sec. off AMRAP
3 Ring Muscle Ups
7 Burpees

10-10-10-10-10-10

3x8 Weighted Strict GHD Situps@25lbs
3x8 Weighted Semi Strict Toes to Bar@10lbs
3x8 Weighted V-Ups@20kg

Monday, October 3, 2016

"OPN" 300 Prep 84

WOD:
5 MIN. AMRAP
5-10-15-20-25
Wallballs
Pull-Ups
101
2 min rest
5 MIN. AMRAP
7 American Swings@32kg
3 Box Jumps @30''
7 Rds, 6 Swings
2 min rest
5 MIN. AMRAP
21-15-9
Handstand Push Ups
Row Calories
91


Saturday, October 1, 2016

"OPN" 300 Prep 83 (PR Snatch 103.5/105kg)

WOD:
3x3 Snatches w/ 2 min. rest in between @80kg-85kg-90kg
Hit PR Snatch-102.5kg-105kg
3x3 Hang Sq Cleans w/ 2 min. rest in between@100kg-105kg-110kg
3x10 Back Squat Plyos@60kg

20 min. Zercher Carries@100kg, 1:5 rest

Thursday, September 29, 2016

"OPN" 300 Prep 82

WOD:
8x1 Clean and Jerk@115kg (3 fails :/ bar heavy as shit today_)
5x3 Front Squats@100kg
3x20 Sec Front Rack Holds@150kg

For Time:
21-15-9
Deadlifts@275lbs
Handstand Walk in meters
4:31

Bench Press@75%BW
15-15-Amrap (30)


"OPN" 300 Prep 81

WOD:
10 min. Light Row
2 min. AMRAP:
MB Cleans@25lbs-40
1 min. rest
2 min. AMRAP:
Ring HSPU-8
10 min. Light Row



Tuesday, September 27, 2016

"OPN" 300 Prep 80

WOD:
30 MIN. AMRAP
20 Cal Row
20 Wallballs@10kg
10 Burpees
10 Chest to Bars
400m Run
100 Double Unders

3 Rds, 60 reps, 260m run

3x12 Alt. Curl to OH Presses@2-15kg Db
3x10 Manguito @Band


Monday, September 26, 2016

"OPN" 300 Prep 79

WOD:
5x1 Snatch Grip Behind Neck Push Jerk@80kg-90kg-100kg-110kg-120kg
5x1 Snatch Balance@70kg-80kg-90kg-100kg-110kg
3x1 Squat Snatch@90kg-90kg-90kg
5x3 Back Squats@115kg

5 Rds For Time:
20m Sled Drag
1 Legless Rope Climb
8:40

3x12 Barbell Rollouts
3x6 Dragon Flag Negatives
3x Pallof Alphabets kneeling on one knee

Saturday, September 24, 2016

"OPN" 300 Prep 78

WOD:
6 min. EMOM 
Power Snatch@80kg
6 min. EMOM 
Hang Clean and Jerk@105kg-105kg-105kg-110kg-110kg-115kg

"Team Series Event 3"
5 min. AMRAP
Cal Row
5 min. AMRAP
Push Presses@50kg

3x12 GHD Strict Sit-Ups
3x12 Strict Toes to Bar 
3x12 V-Ups@9kg


Thursday, September 22, 2016

"OPN" 300 Prep 77

WOD:
3x3 Clean and Jerks@110kg
5x3 Front Squats@126kg
3x10 Barbell Rows@60kg-10 Barbell Rows@40kg
3x20 sec. Front Rack Holds@150kg

Amrap 10 min:
20 Cal Row
20 Incline DB Chest Presses@2-22.5kg

4 Rds, 500m Row


Wednesday, September 21, 2016

"OPN" 300 Prep 76

WOD:
5 Rds. For Time:
5 Ring Muscle Ups
10 HSPU
15 Box Jumps
20 Reverse Lunges
15 Toes to Bars
10 KB Push Presses@2-24kg
5 KB Clean and Jerks@2-24kg
2 min. rest

28:07 Including Rest Intervals


Tuesday, September 20, 2016

"OPN" 300 Prep 75/AR 8

WOD:
15 min. Low Intensity Row
AMRAP 2 min. 
25 lbs Wallballs
Rest 1 min.
AMRAP 2 min. 
Chest to Bar Pull-Ups
15 min. Low Intensity Row

50 Wallballs, 38 Chest to Bars

Monday, September 19, 2016

"OPN" 300 Prep 74

WOD:
3x3 Squat Snatches@87.5kg
3 RM Snatch Deadlift-140kg
5x3 Back Squats@150kg

15 min. Ascending Reps in team of 4: one works, others rest-
20m Uneven Carries (1 kb in front rack, 1 held by hip)@2-24kg
40m
60m
80m
100m
120m...time

Saturday, September 17, 2016

"OPN" 300 Prep 73

WOD:
Team Series Event 2:
For Time-
M-F-M-F RELAY
100 Double Unders
25 Toes to Bars
25 Deadlifts@225lbs
50 Box Jump Overs
22:40 Our team won !

5x2 Snatch High Pulls-2 Hang Squat Snatches-2 Snatch Balances@52.5kg
5x2 Clean Pulls-2 Hang Squat Cleans-2 Squat Jerks@70kg
3x5 Wallballs@30lbs-5 Wallballs@20lbs (throw as high as possible in superset)
4x8 Manguito@Band
Tabata Bicep Curls@20kg Bar-72 Reps
Tabata Band Tricep Ext-102 reps
Tabata Swiss Ball Glute Raise@15kg-112 reps

Thursday, September 15, 2016

"OPN" 300 Prep 72

WOD:
3x2 Muscle Cleans-2 Power Cleans-2 Squat Cleans-2 Hang Squat Cleans@135lbs
5x3 Double Pause Front Squats (90 degrees and bottom)@230lbs-240lbs-250lbs-260lbs-270lbs
3x2 Legless Rope Climbs

10 min. AMRAP
2 Bar Muscle Ups
10 KB Snatches Alt.@24kg
20 Double Unders
7 Rds, 7 reps

Wednesday, September 14, 2016

"OPN" 300 Prep 71

WOD:
2x10 Split Jerks@80kg
3x8 Power Cleans@85kg
5x3 Shoulder Presses@75kg

For Time 21-15-9:
Russian Swings@32kg
Box Jumps@24'
Wallballs@25lbs

5:19

3x8 Wtd Wheel Rollouts@20lbs Vest
3x15 Stir Pots (each side)
3x Kneeling Pallof Alphabets (each side)


Tuesday, September 13, 2016

AR 7

WOD:
EMOM: 28'
1-10 each Leg Bulgarian Split Squats w/ Pull Apart
2-10 Hindu Push-Ups
3-10 Bridge Ups
4-10 Floor Slides (Hamstring Curl w/ Hips extended)
5-20 Band Slams
6-20 Skaters
7-20 sec. each leg SL Glute Ext Hold (achilles on foam roller)

Monday, September 12, 2016

"OPN" 300 Prep 70

WOD:
5x2 Muscle Snatches-2 Power Snatches-2 Squat Snatches@62.5kg
7x2 Back Squats@150kg
8x4 Speed DB Rows (bent over 120 degrees)@2-24kg
3x10 5 sec. Iso GHD Holds
3x5 Negative Toes to Bars (slow as poss)
3x10 Wtd. V-Ups@20kg

15 min. AMRAP:
3/6/9/12/15/18....
Strict HSPU
Air Squats
Hang Cleans@50kg
Calorie Row

262 reps

Saturday, September 10, 2016

"OPN" 300 Prep 69

WOD:
6 min. EMOM:
1 Hang Squat Snatch@80kg
6 min. EMOM:
1 Clean and Jerk@107.5kg

Not for Time, but not slow:
50m OH Banded KB Carries@2-16kg
2 Legless Rope Climbs


Thursday, September 8, 2016

"OPN" 300 Prep 68

WOD:
4x2 Hang Squat Cleans@107.5kg
3x3 Front Squats@125kg
3x12 Bent Over DB Front Raises@2-6kg
3x12 DB Bicep Curls@2-20kg (Failed 6 reps only last set)

10 min. AMRAP w/ Partner:
10 Snatches (5 each Person)@95lbs
20 Ring Dips

Nat and Matt 9 Rds, 27 reps

Wednesday, September 7, 2016

AR 6

WOD:
EMOM 30'
1-Pallof Presses 5 each side
2-Side Lunges 10 each side
3-Archer Rows 10 each side
4-Headstand Leg Ext. 5
5-Band SL RDL 10 each side
6-Band Pull Aparts 20 reps
7-Pistols Slow 5 each side
8-Band Slams 20 reps
9-Lunge to Chest Presses 20 reps
10- Band Tri Ext 20 reps


Tuesday, September 6, 2016

"OPN" 300 Prep 67

WOD:
5x1 Rack Jerk@115kg
3x10 Power Cleans@72.5kg
3x2 Strict Muscle Ups

7 Min. EMOM
6 Ball Slams@30lbs-4 Chest to Bars-2 30'Box Jumps

3x12 Wheel Rollouts
3x12 Stir The Pot
3x Pallof Alphabet

Monday, September 5, 2016

"OPN" 300 Prep 66

WOD:
4x2 Squat Snatches@85kg
5x1 Snatch Pulls@107.5kg
3x3 Back Squats@147.5kg-147.5kg-150kg

6 Rds. For Time:
200m Run
10 Knees To Elbows
20 Double Unders

11:38


Saturday, September 3, 2016

"Top Gun"

WOD:
For Time, Every Min. do 4 Burpees:
20 Thrusters@60kg
20 SDHP@60kg
20 Push Jerks@60kg
20 OHS@60kg
20 Front Squats@60kg
12:59

Friday, September 2, 2016

"OPN" 300 Prep 65

WOD:
3x3 Deadlifts@180kg
3x3 Bench Presses@110kg


Did this Format with Rower for Calories










Thursday, September 1, 2016

"OPN" 300 Prep 64/The Worst Chipper 2

WOD:
20 Min. EMOM:
Odd-5 Strict Pull-Ups
Even-5 Strict HSPU

For Time:
15 Power Cleans @70kg
30 Toes to Rings
30 Box Jumps @24 inches
15 Muscle-Ups
30 Push Press @2-16kg KBs
30 Double Unders
15 Thrusters @60kg
30 Pull-Ups
30 Burpees
300 ft Overhead Walking Lunge 1-20kg Plate

22:29

Wednesday, August 31, 2016

"OPN" 300 Prep 63

WOD:
6 min. EMOM
1 Snatch @80kg
6 min. EMOM
1 Clean and Jerk@102.5kg
3x3 Back Squats@140kg

20 min. To Complete:
1600m Farmer's Walk@2-16kg
Max Ring L-Sit
Every Break 4 TGUs
31 sec. L-Sit

Tuesday, August 30, 2016

AR 5

WOD:
EMOM 42:
1-9 Burpees
2-12 Reverse Lunges (6 each leg)
3-15 Band Pull Aparts
4-9 KB Snatches @16kg (9 each arm)
5-12 Renegade Rows@2-16kg (6 each arm)
6-15 SDHP@1-16kg


Sunday, August 28, 2016

WOD SUNSET DAY 2

WOD:


238kg
140 reps


345 time cap

8th Place
We did our best

Saturday, August 27, 2016

Thursday, August 25, 2016

"OPN" 300 Prep 62

WOD:
4x1 Squat Clean-1 Hang Squat Clean@102.5kg
3x3 Front Squats@110kg
4x10 Rotator Cuff
7-7-8 Wtd Ring Pull-Ups@20lbs

15 min. EMOM
6 Wallballs@12kg-6 Cal Row

Wednesday, August 24, 2016

"OPN" 300 Prep 61

WOD:
2x5 Jerks@95kg
1xMax Reps Power Clean@90kg-12 reps
3x15 Band Tricep

7 min. AMRAP
5 Burpees
6 KB Snatches@32kg
7 Box Jumps
4 Rds, 9 reps

Tabata Hollow Rock Variations
Tabata Wtd. Side Planks@25lbs
Tabata Ring FLR



Tuesday, August 23, 2016

"OPN" 300 Prep 60

WOD:
5xSnatch Complex@1 Power Snatch-1 Hang Squat Snatch-1 OHS
3x10 Speed Barbell Rows@60kg
5x5 Back Squats@140kg

9 Min. AMRAP
1 Legless Rope Climb
10m HS Walk
20 GHD Sit-Ups
40 Cal Row
1Rd +1, 10, 20, 15 cal row


Sunday, August 21, 2016

"OPN" 300 Prep 59

WOD:
8-8-6 Wtd. Pull-Ups @10kg
3x10 Rotator Cuff w/ band
3x10 Jumpig Back Squats@55kg
5x100m Uneven Carry (One Front Rack, One Farmer)@2-20kg

For Time:
Run 400m
15 Push Ups
30 Reverse Lunges

9:19


Wednesday, August 17, 2016

Tuesday, August 16, 2016

"OPN" 300 Prep 58

WOD:
3x3 Rack Jerks@100kg
5x1 Power Cleans@102.5kg
3x10 Wtd. Vest Strict HSPU@20lbs

20 min. EMOM
1-10 Cal Row
2-30 sec. Ring Support
3-30 sec. Wtd. Side Plank@12kg (whole min work)
4-10 Push Up Variations (Spiderman, Diamond, Pike, Push-Up to Rotation, Hindu Push Up)


Monday, August 15, 2016

"OPN" 300 Prep 57

WOD:
2x5 Squat Snatches@62.5kg
3x1 Snatch Pulls@112.5kg
3x5 Back Squats@140kg
3x8 Wtd. V-Ups@16kg
3x6 5 sec. neg Wtd. GHD Sit-Ups@16kg
3x4 Hanging Leg Medball Throws@10lbs

5 Rounds for Time:
1-2-3-4-5-Bar Muscle Ups (ascending reps)
15 Wallballs@25lbs
30 Double Unders

8:42


Saturday, August 13, 2016

"OPN" 300 Prep 56

WOD:
6 min. EMOM:
1 Snatch@77.5kg
6 min. EMOM:
1 Clean and Jerk@97.5kg
3x5 Bounce Front Squats@100kg-107.5kg-112.5kg

15 min. AMRAP
12 Alt. DB Snatches@27.5kg
6 Cleans@50kg
12 Air Squats
6 Snatches@50kg
12 Ball Slams@30lbs

4 Rds, 10 Snatches

7 min. AMRAP Ascending reps with 2 partners:
1-2-3-4....20m Farmer Walk@2-32kg
7 min. AMRAP Ascending reps with 2 partners:
1-2-3-4....20m Front Rack Walk@2-28kg
7 min. AMRAP Ascending reps with 2 partners:
1-2-3-4....20m OH Walk@2-24kg


Thursday, August 11, 2016

"OPN" 300 Prep 55

WOD:
2-2-3-3 Cleans@97.5kg
3x8 Front Squats@100kg
4x10 Rotator Cuff
3x10 Barbell Curls@40kg

For Time:
21-15-9
Russian Swings@32kg
Wallballs@25lbs

3:15


Wednesday, August 10, 2016

"OPN" 300 Prep 54

WOD:
3x2 Rack Split Jerks@100kg
1 set max TnG Power Cleans@85kg-13 reps
3x5 Bench Presses@85kg-102.5kg-107.5kg
3x45 sec. Hollow Rocks
3x30 sec Wtd. Side Planks@10kg
3x60 sec. Wtd. Planks@20kg

7 min. AMRAP
500m Row
12 Burpees Over Rower

2 Rds, 381m



Tuesday, August 9, 2016

AR4

WOD:
30 min. EMOM
20 Skaters (10 each)
15 Band Pull Aparts
20 Alt. Side Lunges (10 each)
15 Blackburns
20 SL Band RDLs (10 each)

Monday, August 8, 2016

"OPN" 300 Prep 53

WOD:
2-2-3-3 Squat Snatches@77.5kg
3x3 Snatch Pulls@107.5kg
5x5 Back Squats @132.5kg
3x15 V-Ups
3x12 Strict Toes to Bars
3x10 Wtd. GHD Situps@14lbs

later on....
10 Rds For Time:3 Ring Muscle Ups
6 Burpees
12 Reverse Lunges
10:56

Sunday, August 7, 2016

"OPN" 300 Prep 52

WOD:
100m Swim
10 min. EMOM
2 Strict Wtd. Chest to Bars@10kg
12 min. EMOM
5 Double KB Snatches@2-20kg (first 6 min)
7 Double KB Cleans and Strict Presses@2-20kg (last 6 min)
3x10 Jumping Back Squats@46-50-55kg

3x100m Uneven Front Rack Carry@1-20kg
5x10m Handstand Walks


Thursday, August 4, 2016

"OPN" 300 Prep 51

WOD:
5x2 Squat Cleans@95kg
3 RM Front Squat-130kg
4x10 Manguito
4x10 Bent Over Barbell Rows@135lbs 

"Isabel", For time:
30 Snatches@135lbs

2:59



Wednesday, August 3, 2016

"OPN" 300 Prep 50

WOD:
5x1 Rack Split Jerks@110kg
5x1 Power Cleans@100kg
3x5 Ring Dips@24kg
3x40 sec. Hollow Rocks
3x30 sec Wtd. Side Planks@5kg
3x60 sec. FLR on Rings

For Time:
50 Hang Cleans@50kg
50 Box Jumps@24''
50 Pull-Ups

7:16

Tuesday, August 2, 2016

AR 3

WOD:
EMOM 40 min. (8 Rds)
1-10 Cal Row
2-20 Step-Ups
3-30 Grasshoppers
4-40m/40sec. (check below)
5-50 Double Unders

4-Bear Crawl, Duck Walk, Crab Walk, Plank Walk, HS hold x2, Hang From Bar x2


Monday, August 1, 2016

"OPN" 300 Prep 49

WOD:
5x2 Squat Snatches@75kg
5x2 Snatch Pulls@107.5kg
4x5 Back Squats@132.5kg
3x10 3 sec. neg 1/2 GHD Sit-Ups@10kg 
3x10 Strict Toes to Bars@10lbs
3x10 V-Ups@16kg

3 Rounds for Time:
2 Rope Climbs
30 Wallballs@20lbs
400m Run

13:20


Saturday, July 30, 2016

"OPN" 300 Prep 48

WOD:
8 min. EMOM
1 Squat Snatch@72kg
9 min. EMOM
1 Clean and Jerk@92.5kg
3x8 Pause Back Squats@90kg-105kg-120kg

5 Rds For Time
Row 500m
Rest 2 min.

1:42-1:44-1:48-1:51-1:52

4x40m Farmer's Walk@2-32kg
4x40m Front Rack Walk@2-28kg
4x40m OH Carry@2-24kg

Each set I walked forward 10m backward 10m.


Thursday, July 28, 2016

"OPN" 300 Prep 47

WOD:
5x2 Squat Cleans@92.5kg
3x5 Front Squats@110kg
4x10 Rotator Cuff @25lbs Band (Xover Symmetry)

For Time:
5 Ring MU
30 DU
4:05


Wednesday, July 27, 2016

"OPN" 300 Prep 46

WOD:
5x2 Split Jerk from Rack@90kg-100kg-110kg-120kg-125kg
6 min. EMOM 
1-2-3-4-5-6 Power Cleans@85kg
3x5 Shoulder Presses@67.5kg
3x30 sec. Hollow Rocks
3x45 sec. Side Planks
3x60 sec. SB Planks

12 min. AMRAP
30 Reverse Lunges
15 Box Jumps-24''
8 HSPU
6 Rds, 5 Lunges


Tuesday, July 26, 2016

Monday, July 25, 2016

"OPN" 300 Prep 45

WOD:
4x3 Squat Snatches@70kg
5x1 Snatch Pulls@105kg
3x5 Back Squats@132.5kg
3x12 3 sec. neg GHD Sit-Ups
3x12 Strict Toes to Bars
3x12 V-Ups

7 min EMOM:
10 Wallballs@30llbs
5 Burpees


Saturday, July 23, 2016

Active Rest

For 30 minutes:
Light Jog
Static Stretching

Thursday, July 21, 2016

"OPN" 300 Prep 44

WOD:
Shoulder Corrective Stuff

5 Rds For Time:
25 Toes to Bars
50 Double Unders

14:01

3x4 20m Front Rack Carries@2-28kg

Wednesday, July 20, 2016

"OPN" 300 Prep 43

WOD:
4x2 Clean and Jerks@90kg-97.5kg-105kg-110kg
3x15 DB Chest Presses@2-27.5kg

For Time:
8 Deadlifts@35kg
8 Snatches@35kg
8 Front Squats@35kg
8 Shoulder to OHs@35kg
8 Back Squats@35kg
360m Run

19:57

Tuesday, July 19, 2016

"OPN" 300 Prep 42

WOD:
5-5-5 Power Snatches@60kg-70kg-80kg(4)

10 min. AMRAP
4 Wtd. Pull-Ups@20lbs
8 Wtd. Push-Ups@20lbs
12 Wtd. Reverse Lunges@20lbs

9 Rds. 2 reps

30 min. LSD Row

Monday, July 18, 2016

"OPN" 300 Prep 41

WOD:
4x3 Squat Snatches@60kg-65kg-70kg-75kg
3x3 Back Squats@120kg-125kg-130kg
3x3 Shoulder Presses@65kg-67.5kg-70kg
3x10 5 sec. Negative Weighted 1/2 GHD Push Ups
3x10 Strict Toes to Bars

Saturday, July 16, 2016

Adjustment Week 6

WOD:
5x3 Bounce Front Squats@90kg-95kg-90kg-95kg-100kg
5x3 Push Presses@90kg-95kg-90kg-95kg-100kg(F1)


Friday, July 15, 2016

Adustment Week 5

WOD:
2 RM Muscle Snatch-70kg

3x3 Min. AMRAP, 90 sec rest in between
7 Snatches@40kg
7 Deadlifts@80kg
7 Burpees

54, 51, 51



Thursday, July 14, 2016

Adjustment Week 4

WOD:
5x3 Clean and Jerks@77.5kg-85kg-90kg-97.5kg-102.5kg(F1, missed 2nd Jerk, legs shot from Tue)
3x3 Rack Lock-Outs (end of bench press)@120kg-130kg-140kg
10x20m Farmer's Walks@2-32kg KBs


Wednesday, July 13, 2016

Adjustment Week 3

WOD:
30 min. AMRAP-
1000m Row
5 Ring Muscle Ups
20 Reverse Lunges
20 Push-Ups

4 Rds, 500m

Couldn't push very hard, still in vacation mode I guess

Tuesday, July 12, 2016

Adjustment Week 2

WOD:
Squat Snatches 5x2@60kg-65kg-70kg-75kg-80kg
Back Squats 5x5 @115kg
Low Band Chops 3x10

The Back Squats were so heavy, bc I realized it has been a month since I have done them...never will I make that mistake again.

Monday, July 11, 2016

Adjustment Week 1

WOD:
For Time 
50 Burpees

2:16

Shower was w/out hot water, my wife Flora gave me the idea.

Friday, July 8, 2016

Vacation WOD 8

WOD:
4x5 Wtd. Lunges (Stationary from floor, foot slightly elevated, back knee on pad)
   10 of the same Lunges w/ no weight
   15 sec. Isometric Hold in Static Lunge Position

First set 2-20lbs, 2-30lbs, 2-40lbs, 2-50lbs

 For Time:
100 Goblet Squats@20kg-4:17

10x each side One Sided Carries@50lbs

Wednesday, July 6, 2016

Vacation WOD 7 (DB Hell)

WOD:
4x10 DB Cleans@2-35lbs
    10m FR Carry@2-35lbs
    10 DB Push Presses@2-35lbs
    10m FR Carry@2-35lbs
    10 DB FR Reverse Lunges@2-35lbs
    10m FR Carry@2-35lbs
    10 DB FR Squats@35lbs
    rest 90 sec.

12:05


Tuesday, July 5, 2016

Vacation WOD 6 (Hypertrophy Deck Of Cards)

WOD:
Deck of Cards Not For Time:
Jacks-Chin-Ups
Spades-Incline Chest Press@2-50lbs (3 sec negatives)
Clubs-Incline Bench Row@2-50lbs (3 sec. negatives)
Hearts-Partner KBS@45lbs (Partner pushes down on KB for more explosive negative)


Friday, July 1, 2016

Vacation WOD 5

WOD:
Max Atomic Push-Ups (TRX)-29 reps
rest 60 sec.
Max Low Rows (TRX)-29 reps

3x10 TRX Press-Fly Combo
3x10 Y-T-As
3x15 TRX Bicep Curls-15 TRX Tricep Ext.
3x15 Goblet Squats@30lbs of Rocks


Thursday, June 30, 2016

Vacation WOD 4

WOD:
3x10 Bent Over T-Bar Rows (Shingles, lumber and scrap weight)-10 Y-W-As

later in day....

15 min. AMRAP:
5 Strict HSPUs
10 Lateral Jump Overs@20 inch
15 Air Squats

11 Rounds, 5 HSPU


Wednesday, June 29, 2016

Vacation WOD 3

WOD:
60 to 90 sec. rest in between each set
2x15 Bulgarian Split Squats (pack of roofing shingles on shoulder)
2x8 Bulgarian Split Squat Jumps
2x50 Walking Lunges

Helping out with building a screen in porch all week.

Tuesday, June 28, 2016

Vacation WOD 2

WOD
30 min. Jog…On the top of every minute 3 burpees

Monday, June 27, 2016

Vacation WOD 1

WOD:
5x40 m Sprint
5x5 30 Inch Box Jumps

20 Min. EMOM:
5 Strict Pull-Ups

5 min. AMRAP
Diamond Push-Ups
76 reps


Saturday, June 25, 2016

Homebase Swoldier

WOD:
EMOM 40 MIN.
5 Strict HSPU

For Time:
100 Band Bicep Curls@Blue Rogue Band
4:28


Friday, June 24, 2016

Jerk PR

WOD:
Find New 1RM Jerk

5x3 Bouncy Front Squats@102.5kg
2x8 Front Box Squats@90kg

14.2 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

122 reps, 2 reps shy of my PR but wasn't going very hard.

Thursday, June 23, 2016

Recovery Strengthio

WOD:
10 Rounds at Aerobic Pace:
4 Side Lunges@2-12kg
4 KB Cleans@2-12kg
4 Reverse Lunges to OH Press@2-12kg
4 KB Snatches@2-12kg
4 Renegade Rows
4 20m Suitcase Carries@1-32kg

27:30

3x30 sec. each
Wtd. FLR@20lbs vest
Wtd. Side Plank@20lbs vest
Wtd. Reverse Plank@20lbs vest



Wednesday, June 22, 2016

16.2 F U hahaha

WOD:
Worked to 120kg C+J
16.2 retry:
0-4 min. Window
25 Toes to Bars
50 Double Unders
15 Squat Cleans@135lbs
4-8 min. 
25 Toes to Bars
50 Double Unders
15 Squat Cleans@185lbs

176
Missed by 2 reps, the bar wasn't heavy like in the past, but I was suckin wind…I didn't let it get to me

For Time:
100 Bench Presses@60%BW-50kg(48 but rounded up)
Every break 3 30 inch box jumps

9:28


Tuesday, June 21, 2016

Goold Ole' 30lbs Wallballs

WOD:
5-5-Max Reps Power Snatches@65kg-70kg-75kg(5)

10 Min EMOM
1 Bar Muscle-Up
10 Wallballs@30lbs

20 min. Row @Light Pace
3x5 Wtd. Chins@15kg


Monday, June 20, 2016

Snatch and Abs

WOD:
Go up to Heavy Snatch-95kg, tried 102.5kg again, no go
3x8 Front Rack Bulgarian Split Squats@2-20kg
3x8 Standing DB Shoulder Presses@2-27.5kg
3x8 Strict Toes to Bars
3x8 Turkish Sit-Ups@24kg each side
3x8 Wtd. V-Ups@20kg


Saturday, June 18, 2016

Posterior PR

WOD:
Try to Hit PR in Deadlift-205kg Check!!

For Time and Max Reps:
2000m Row
50 HSPU
Rest 90 seconds
2 min. Max Bar Muscle-Ups

11:21
10 BMU

3x40m Each Side Uneven Carries@ 24/32kg


Friday, June 17, 2016

"Snakebite"

WOD:
5-5-5 Front Squats with a bounce@97.5kg

21-15-9
Squat Snatches@40kg
Chest to Bars

9:42 (light weight snatches kick my ass)

3 Rds For Time:
7 Fat Grip Clean and Presses@45kg
50 DU
Rest 2 min.

1:15-1:08-1:00


Thursday, June 16, 2016

C+J Test

WOD:
Max Out Clean and Jerk-
60-80-100-110-120-130(F)
4x5 Wtd. Box Jumps
2x10 Wheel Rollouts

Wednesday, June 15, 2016

Chest Day Breh

WOD:
5-5-5 Bench Press@87.5kg-95kg-100kg

5 Rds for Time:
8 each leg Front Rack Reverse Lunges@20kg
8 Clap Push-Ups
8x4 (32) Mountain Climbers
8 1 Arm Sprawls
9:15

Tuesday, June 14, 2016

Snatch Test

WOD:
Been a little under the weather but was feeling ok today...went for a PR @102.5kg but it didn't go, here is 95kg I hit before the various 102.5kg attempts

Saturday, June 11, 2016

Quick Pumps Before JB Games

WOD:
15 Strict Muscle Ups
25-15-15 DB Chest Presses@2-27.5kg
25-15-15 1 Arm DB Rows@1-27.5kg
50 Band Pull Aparts

Friday, June 10, 2016

"OPN" 300 Prep 40

WOD:
2x60 Ball Stir the Pot Plank Combo
3x2 Deadlifts@150-160-170kg
3x2 Front Squats@102.5kg-110kg-117.5kg

10 min. AMRAP
5 Deadlifts@155lbs
10 Toes to Bars
15 Box Jumps@24'

6 Rds, 15 reps

For Time:
75 Air Squats
60 Russian Swings@24kg
45 Double Unders
30 Shoulder to Overheads
15 Burpee Pull-Ups

8:00

Thursday, June 9, 2016

"OPN" 300 Prep 39

WOD:
3x2 Clean and Jerks@90kg-97.5kg-105kg
3x2 Bench Press@95kg-102.5kg-110kg

10 min. AMRAP
25 Cal Row
50 Double Unders
4 Rds, 2 cals

30 min. Light Run


Tuesday, June 7, 2016

"OPN" 300 Prep 38

WOD:
3x15 Rotator Cuff@Band
3x10 Strict Pull-Ups

For Time Kettlebell DT@2-16kg
12 Deadlifts
9 Cleans
6 Shoulder to OH
3:54

Row 30 min. @ Low Intensity

 3x8 DB Alt. Curl to Shoulder Press@2-15kg

Monday, June 6, 2016

"OPN" 300 Prep 37

WOD:
3x2 Squat Snatches@70kg-75kg-80kg
3x2 Back Squats@122.5kg-130kg-137.5kg
3x8 Overhead Tri Ext.@32kg
3x60 sec. Side Plank
3x15 V-Ups
3x10 Strict Toes to Bars
3x8 Pullovers@32kg


Saturday, June 4, 2016

MMC 8

WOD:
20 min. Max Distance Farmer's Walk@2-20kg Plates
1st Break-20 Band Curls
2nd Break- 20 Tri Ext
3rd Break-25 Air Squats

6 Breaks-1600m


Friday, June 3, 2016

"OPN" 300 Prep 36

WOD:
3-3-Max Power Cleans@95kg-100kg-105kg(5)
1-1-1 Deadlifts@150kg-170kg-190(2)
1-1-1 Front Squats@135kg-135kg-137.5kg

For Time-
21-15-9-15-21
Wallballs@25lbs
Burpees

Rest 90 sec.
1 set Max 9 inch Deficit Strict HSPU-4 :o

Thursday, June 2, 2016

"OPN" 300 Prep 35

WOD:
40 Min @Low Intensity-
20 Reverse Lunges
20 Mountain Climbers (mobility style-world's greatest stretch)
20 Band Pull Aparts
10 Push Up to Rotation
10 SL RDL each leg


Wednesday, June 1, 2016

"OPN" 300 Prep 34

WOD:
5x1 Clean and Jerk@80kg-85kg-97.5kg-110kg-122.5kg
3x1 Bench Press@95kg-107.5kg-120kg

Planks 5 min.
2 sets of 1:06-2:27 Hollow Complex

3 hours later...
30 min. Jog
3x12 DB Pullovers @20kg(highest db so did slow tempo)


Tuesday, May 31, 2016

"OPN" 300 Prep 33

WOD:
Power Snatches 3-3-Max@72.5kg-77.5kg-80kg(5)
3x10 Strict Ring Pull-Ups

3x2 min. AMRAP-60 sec rest
12 Reverse Medball Lunges@25lbs
6 Medball Slams@25lbs
3 Bar Muscle-Ups

1. 36 reps
2. 39 reps
3. 45 reps

30 min. Light Row
3x8 Wtd. Toes to Bars@10lbs
3x8 Wtd. Sombrero 1/2 GHD Sit-Ups@10kg
3x8 Wtd. V-Ups@22.5kg
3x12 DB Bicep Curls@2-15kg


Monday, May 30, 2016

"OPN" 300 Prep 32

WOD:
5x1 Squat Snatches@60kg-65kg-75kg-85kg-95kg (3rd attempt :O)
6x1 Back Squats@105kg-112.5kg-120kg-135kg-152.5kg-162.5kg(PR)
3x1 Shoulder Press@85kg-85kg(F0)-82.5kg
3x10 Rotator Cuff (Bands)
3x10 Overhead Tri Extensions@1-32kg KB

Saturday, May 28, 2016

MMC 7

WOD:
3x5 5sec. Paused Bent Over Rows@40kg-10 Bent Over Reverse Flyes-15 Scap Pull-Ups

10 Rounds For Time:
5 Burpee Broad Jumps (10m)
20m Bear Crawls

9:16


Friday, May 27, 2016

"OPN" 300 Prep 31

WOD:
3x4 Front Squats@107.5kg
4x3 Deadlifts@110kg-120kg-130kg-140kg
5-5-Max Power Cleans@90kg-95kg-100kg(6)

Thursday, May 26, 2016

Wednesday, May 25, 2016

"OPN" 300 Prep 29

WOD:
2x Plank SB AB Combo
6x3 Clean and Jerks@62.5kg-70kg-80kg-85kg-90kg-97.5kg
4x3 Bench Presses@70kg-77.5kg-82.5kg-87.5kg

8 min. EMOM:
30m Farmer's Walks@2-32kg KB
2 Box Jumps @38 Inches
10 Hollow Rocks

Row 30 min. (Light Pace)
3x12 OH Tri Ext@1-27.5kg DB

Tuesday, May 24, 2016

"OPN" 300 Prep 28

WOD:
5-5-AMRAP Power Snatches@67.5kg-72.5kg-77.5kg
3x5 Wtd. Pull-Ups@16kg
30 min. Row
3x8 Wtd. Toes to Bar@10lbs
3x8 Wtd. V-Ups@20kg
3x5 Wtd 1/2 GHD Sit-Up w/ Pause at parallel@20kg
3x12 DB Bicep Curls@2-15kg


Monday, May 23, 2016

"OPN" 300 Prep 27

WOD:
6x3 Squat Snatches@50kg-55kg-60kg-65kg-70kg-75kg
5x1 Split Jerks@105kg
6x3 Back Squats@80kg-87.5kg-95kg-105kg-112.5kg-120kg
3x4 Shoulder Presses@70kg
3x12 Rotator Cuff

5 Rds For Time:
50 Double Unders
10 Ring Dips

5:15


Saturday, May 21, 2016

MMC 6 (Deck Of Death 2)

WOD:
A Deck of Cards For Time:


I did the exercises on the left...So the HSPU odd numbers we rounded up from half the reps and the MU odd numbers we rounded down from half the reps...so if it was 7 of diamonds I did 4 Strict HSPU and if it was 9 if clubs I did 4 Muscle Ups.

37:46

Artwork courtesy of me :)

Friday, May 20, 2016

"OPN" 300 Prep 26

WOD:
Power Cleans 5x3@70kg-77.5kg-85kg
Deadlifts 5x3@140kg-150kg-160kg-170kg-180kg
Front Squats 3x2@127.5kg

"Loredo" For Time:
6 Rounds-
400m Run
24 Squats
24 Push-Ups
24 Walking Lunges

23:15

Thursday, May 19, 2016

Wednesday, May 18, 2016

"OPN" 300 Prep 24

WOD:
2x12 Side Plank w/ Reverse DB Flyes
2x12 Banded Plank Lateral Walk w/ Sling Shot
4x4 Clean and Jerks@82.5kg-90kg-97.5kg-102.5kg
5x3 Bench Presses@87.5kg-95kg-100kg-107.5kg-112.5kg
30 min. Row Light Pace
2x Hollow Rock Complex

Tuesday, May 17, 2016

"OPN" 300 Prep 23

WOD:
3x5 Power Snatches@52.5kg-57.5kg-60kg
3x10 Strict Pull-Ups

10 Rds. For Time:
10 Wallballs
5 Chest to Bars

8:01


Monday, May 16, 2016

"OPN" 300 Prep 22

WOD:
4x4 Squat Snatches@65kg-70kg-75kg-80kg
5x2 Back Squats@105kg-112.5kg-120kg-127.5kg-135kg-145kg
3x2 Shoulder Presses@80kg (2nd set F1)
3x8 3 Seg Negative Wtd Med Ball GHD Sit-Ups@20lbs
3x8 Wtd. V-Ups@16kg
3x8 Wtd. Strict Toes to Bar@10lbs


Saturday, May 14, 2016

MMC 5

WOD:
Jog 30 min. 
2-30 sec. L-Sits
20 min. Stretching


Friday, May 13, 2016

"OPN" 300 Prep 21

WOD:
5-3-Max Power Cleans@85kg-95kg-105kg(3)
3x3 Deadlifts@140kg-150kg-160kg
5x3 Front Squats@115kg
3x10 Overhead DB Tri Ext. @27.5kg

10 Min. EMOM
Odd-15 Deadlifts@70kg
Even-2 Rope Climbs



Wednesday, May 11, 2016

"OPN" 300 Prep 20

WOD:
5x1 Clean and Jerk@82.5kg-90kg-97.5kg-102.5kg-110kg
3x3 Bench Presses@87.5kg-95kg-100kg

24-20-16-12-8-4
For Time :
Wallballs@10kg
Box Jumps@30 inches
HSPU

16:43

2x30 sec. each side 1 Arm Planks
2x30 sec. each side Side Plank w/ Hip abduction
3x15 Hollow Swing in Support on Rings


Tuesday, May 10, 2016

"OPN" 300 Prep 19

WOD:
5-3-Max Power Snatches@65kg-72.5kg-80kg(4)
3x10 Alt. DB Bicep Curls@2-15kg
4x15 Stdg External Rotation@Band 25lbs

4 Rds For Time:
400 Meter Run
5 Burpee Muscle-Ups

12:56


Monday, May 9, 2016

"OPN" 300 Prep 18

WOD:
5x1 Squat Snatches@65kg-70kg-75kg-80kg-85kg
5x3 Back Squats@105kg-112.5kg-120kg-127.5kg-135kg
5x3 Shoulder Presses@72.5kg
3x8 Wtd. GHD Sit-Ups@20lbs Slow Negatives
3x8 Wtd. V-Ups@16kg
3x5 Wtd. Toes to Bar Messy Strict@10lbs


Saturday, May 7, 2016

MMC 4

WOD:
Row 25 min.

EMOM 15'
5 Wallballs @30lbs
5 Toes to Bars
5 Burpees

Friday, May 6, 2016

"OPN" 300 Prep 17

WOD:
3x5 Power Cleans@85kg-90kg-95kg
4x5 Deadlifts@140kg-150kg-160kg-170kg
3x3 Front Squats@122.5kg
3x8 Front Box Squats (just below 90 degrees)@100kg-100kg(F7)-95kg
3x10 Wtd. Push-Ups@50kg

AMRAP 10'
1 Bar Muscle-Up
10 Double Unders
2 Bar Muscle-Ups
20 Double Unders
3 Bar Muscle-Ups
30 Double Unders
4 Bar Muscle-Ups
40 Double Unders
......

277 Reps


Thursday, May 5, 2016

"OPN" 300 Prep 16

WOD:
10 min. Jog
2 Rds:
1 min. Straight Arm Plank
1 min. Straight Arm Side Plank R
1 min. Straight Arm Side Plank L
1 min. Reverse Plank
1 Hollow Position (arms down, hands on side of thighs)

Wednesday, May 4, 2016

"OPN" 300 Prep 15

WOD:
6x2 Clean and Jerks@85kg-90kg-97.5kg-102.5kg-110kg(F1)-115kg(F1)
4x3 Bench Presses@87.5kg-95kg-100kg-107.5kg


Tuesday, May 3, 2016

"OPN" 300 Prep 14

WOD:
3x5 Power Snatches@65kg-67.5kg-72.5kg
3x2 Legless Rope Climbs
Work to a 3 Rep Max OHS-110kg I didn't even try 115kg

For Time:
55 Bar Facing Burpees
34 OHS@95lbs
21 Muscle-Ups
10:07


Monday, May 2, 2016

"OPN" 300 Prep 13

WOD:
5x2 Squat Snatches@65kg-70kg-75kg-80kg-85kg-90kg(got on third attempt)
5x2 Back Squats@105kg-112.5kg-120kg-127.5kg-135kg-145kg
3x3 Shoulder Presses@77.5kg(F1)-75-75kg
3x10 Tempo Medball GHD Sit-Ups@14lbs
3x10 Wtd. V-Ups@12.5kg DB in hands
3x10 Strict Toes to Bars

Saturday, April 30, 2016

MMC 3

WOD:
2-2-3-3 Strict Muscle Ups

3 Rounds for Time:
800m Row
30 Wall Balls@25lbs

14:38

Friday, April 29, 2016

"OPN" 300 Prep 12

WOD:
Power Cleans 3-3-Max @90kg-95kg-100kg(6)
Deadlifts 5-5 @120kg-130kg
Front Squats 5x5@107.5kg
Weighted Dips 3x5@12-12-16kg

Annie For Time:
50-40-30-20-10
Double Unders
Ab-Mat Sit-Ups

6:58

Wednesday, April 27, 2016

"OPN" 300 Prep 11

WOD:
4x5 Clean and Jerks@70kg-77.5kg-82.5kg-90kg
2x5 Bench Presses@75kg-82.5kg
3x10 Ring Arrows
3x60 sec FLR on rings

5x500m Row
rest 2min in between sets

1:53-1:50-1:50-1:53-1:50


Tuesday, April 26, 2016

"OPN" 300 Prep 10

WOD:
3-3-Max Power Snatches@67.5kg-72.5kg-77.5kg(4)
4x5 Weighted Chin-Ups@9kg
3x15 Dumbbell Side Lying External Rotations@6kg or 9kg?? It burned :0

7 min. EMOM
10 Snatches@75lbs
3 Bar Muscle-Ups

skipped 2, wasn't feelin it today..

Monday, April 25, 2016

"OPN" 300 Prep 9

WOD:
4x5 Squat Snatches@55kg-60kg-65kg-70kg
4x5 Back Squats@87.5kg-95kg-105kg-112.5kg
4x5 Shoulder Presses@68kg
3x10 Tempo Medball GHD Sit-Ups@14lbs
3x10 Wtd. V-Ups@12.5kg DB in hands
3x10 Strict Toes to Bars

Saturday, April 23, 2016

MMC 2

WOD:
For Time:
Run 1600m 
5 Rds:
40m Swim
20 Push-Ups
20 Sit-Ups
Run 1600m

28:30

Friday, April 22, 2016

"OPN" 300 Prep 8

WOD:
5-5-Max Reps Power Cleans @85kg-90kg-95kg (10)
4x5 Deadlifts@130kg-140kg-150kg-160kg
3x5 Front Squats@115kg
3x8 Tricep Extensions@3 green rogue bands

20 min. EMOM:
5 Pull-Ups
10 Push-Ups
15 Squats


Wednesday, April 20, 2016

"OPN" 300 Prep 7

WOD:
6x1 Clean and Jerk@77.5kg-82.5kg-90kg-97.5kg-102.5kg-110kg
4x5 Bench Presses@80kg-87.5kg-95kg-100kg

EMOM 8:
6 Burpee Box Jumps
1 Rope Climb (alternate legless and normal; 4th legless ½ way only:)

3x25 Hollow Rocks
1x2 min. Plank
2x30 sec. Wtd. Side Plank@5kg
1x2 min. Wtd. Plank@20kg 

Tuesday, April 19, 2016

"OPN" 300 Prep 6

WOD:
5-5-Max Power Snatches@65kg-67.5kg-72.5kg(5)
3x8 Bicep Curls@40kg
3x15 Rotator Cuff

For time:
1600m Row-6:04
rest 3 min. 
1200m Row-4:40
rest 2 min.
800m Row-3:05
rest 1 min. 
400m Row-1:26

20:15


Monday, April 18, 2016

"OPN" 300 Prep 5

WOD:
6x1 Squat Snatches@60kg-65kg-70kg-75kg-80kg-85kg
6x5 Back Squats@95kg-105kg-112.5kg-120kg-127.5kg-135kg
3x3 Shoulder Press@72.5kg
3x15 GHD Sit-Ups
3x10 Wtd. V-Ups@6kg
3x10 Strict Toes to Bars

Saturday, April 16, 2016

MMC (Matt's Met Con)

WOD:
15 Bar Muscle Ups for practice

5 Rds For Time:
10 Chest to Bar Pull-Ups
10 Wallballs @12kg
10 Cal Row

9:19

For Time:
100 Std. Lateral Raises@2-5kg plates
every break 20 sec. in bottom of squat

6:04




Friday, April 15, 2016

"OPN" 300 Prep 4

WOD:
3x5 Power Cleans@65kg-70kg-75kg
3x5 Deadlifts@120kg-130kg-140kg
5x5 Front Squats@102.5kg (These were hard today)
3x10 Bar Dips
90 sec Lalane Plank-2 min Plank-1 min Side Plank each side

For Time:
21-15-9
Burpees
400m Run

7:33

Thursday, April 14, 2016

"OPN" 300 Prep 3

WOD:
5x3 Clean and Jerks@70kg-77.5kg-85kg-92.5kg-97.5kg
3x5 Bench Presses@77.5kg-85kg-92.5kg

For Time:
21-15-9
DB Snatches x2@20kg
HS Walks Meters

8:19


Wednesday, April 13, 2016

"OPN" 300 Prep 2

WOD:
3x5 Power Snatches@50kg-52.5kg-57.5kg
3x10 Bicep Curls@35kg
3x15 External Rotation (Rotator) 25lbs band

10 min. AMRAP:
5 Ring Muscle Ups
10 Box Jumps @24''
20m Farmer's Walk@2-32kg

5 Rds, 4 MU


Monday, April 11, 2016

"OPN" 300 Prep 1

WOD:
Squat Snatches 5x3@55kg-60kg-65kg-70kg-75kg
Front Squat work up to 1RM-135kg
Back Squats 5x5@90kg-95kg-105kg-112.5kg-120kg
Shoulder Presses 5x5@50kg-50kg-55kg-60kg-65kg
GHD Sit-Ups 4x15
V-Ups 4x15
Hanging Knee Raises 4x15


Sunday, April 10, 2016

Beach Gymnastics

WOD
Strict Pull-Ups 10-10-7
Strict Chin-Ups 9-7-7
Strict HSPU 15-12-12
Strict Bar Dips 12-10-10
Push-Ups 25-25


Saturday, April 9, 2016

Mean Green 400 (Rx Smart Gear)

WOD:
Go to Heavy Snatch-90kg
Go to Heavy C+J-120kg

4 Time in Teams of 2:
4 Rds-
1 350ml Beer Chug
100 Double Unders

Edu and I
7:53

Thursday, April 7, 2016

16.2 Retest Failed

WOD:
3x1Squat Clean-3 Front Squats@225lbs-230lbs-235lbs

0-4 min. Window
25 Toes to Bars
50 Double Unders
15 Squat Cleans@135lbs
4-8 min. 
25 Toes to Bars
50 Double Unders
15 Squat Cleans@185lbs

175 reps, 3 reps short

3x3 1 Arm KB Press@32kg
3x3 Chin Ups@27.5kg


Wednesday, April 6, 2016

100 Rep Bench w/ 400s

WOD:
6x2 Power Snatches from Boxes@65kg-70kg-72.5kg-75kg-77.5kg-80kg

For Time:
100 Bench Presses@135lbs
every break 400m Run

16:42
5 Runs

Monday, April 4, 2016

Doin Whatever This Week

WOD:
For Time:
30 Box Jumps @24'
30 Chest to Bars
30 KBS@24kg
30 Front Squats@50kg
30 Toes to Bars
30 Deadlifts
30 Wallballs@12kg
30 Burpees
30 Double Unders

18:06
Decided to go AMRAP Ring Muscle-Ups until 20:00

7 reps

Sunday, April 3, 2016

Interrio CrossFit Competition Day 2

WOD:
Events 3,4,5
6 min. Time Cap:
10 Unbroken Double Unders
3 Hang Squat Snatches@135lbs
3 OHS@135lbs
20 Unbroken Double Unders
3 Hang Squat Snatches@135lbs
3 OHS@135lbs
30 Unbroken Double Unders
3 Hang Squat Snatches@135lbs
3 OHS@135lbs
20 Unbroken Double Unders
3 Hang Squat Snatches@135lbs
3 OHS@135lbs
10 Unbroken Double Unders
2:47

3 min. Max Hang Cluster+Shoulder to Overhead
108,59kg (hit 110kg pr in warm-up)

3 min. AMRAP
5 Chest to Bars
10 Alt. Pistols
4 rds, 5 Pistols

Event 6
10 min. Time Cap:
500m Row
10 OH Lunges (Fatbar) @115lbs
25 Swings@32kg
25 Wallballs

7:27

Saturday, April 2, 2016

Interrio CrossFit Competition Day 1

WOD:
7 min. AMRAP
10 KB Snatches alt. @24kg
10m Sled Pull @? Heavy
10 Box Jump Overs
10m Sled Pull@? Heavy

4 Rds, 6 Snatches-94 reps
Ended the day in 6th place

Get to tha choppah!!



Thursday, March 31, 2016

"OPN" Interrio Prep 19

WOD:
3x3 Shoulder Press @80%-67.5kg

For Time:
3x500m Row@90%
rest 2 min. in between rounds

1:44-1:44-1:47


Wednesday, March 30, 2016

"OPN" Interrio Prep 18

WOD:
6x3 Back Squats@50%-55%-60%-65%-70%-75%-80kg-87.5kg-95kg-105kg-112.5kg-120kg

5 min. AMRAP
250m Row
10 Burpees Over Rower
2 min. rest

5 min. AMRAP
3 Ring Muscle Ups
5 HSPU
7 Wallballs
2 min. rest

5 min. AMRAP
30 Double Unders
10 Burpee Box Jumps

CON 1-2 Rds, 250m
CON 2-5 Rds
CON 3-3 Rds, 30, 1 BBJ

Tuesday, March 29, 2016

"OPN" Interrio Prep 17

WOD:
3x1 Squat Clean and Jerk@75% (98kg)
5x1 Squat Snatches@75% (75kg)

4 min. AMRAP:
9 Power Snatches@135lbs
6 Hang Squat Snatches@135lbs
3 OHS@135lbs
4 min. AMRAP:
3 Rope Climbs
6 Chest to Bar Pull-Ups
9 Alt. Pistols

1-27 reps
2-21 reps


Monday, March 28, 2016

16.5

WOD:
21-18-15-12-9-6-3 For Time: 
Thrusters@95lbs
Bar Facing Burpees
13:28

2014-14:37


Saturday, March 26, 2016

"OPN" Interrio Prep 16

WOD:
Maximal Sets…
3x8 Wtd Strict Pull-Ups @9kg
3x8 Wtd Strict Chin Ups @9kg (last set 6 +2 non weighted)
3x8 Strict Ring Pull-Ups (last set 5+3 jumping :)
Front Plank- 2.5 min….+1 min (2 sets I was not feelin it hehe)
Side Planks- 1 min….+30 sec.(check above)
Hollow Rocks-30-30-30
3x Supermans-35-35-35
3x Push-Ups-50-36-18
3x8 Strict Deficit HSPUs
3x8 Wtd Strict Ring Dips@9kg
20 min. Light Run

Friday, March 25, 2016

"OPN" Interrio Prep 15

WOD:
7 min AMRAP:
10 Alt. KB Snatches@22kg
10m Uphill Bearcrawl
10m Downhill Crabwalk
10 Lateral Tuck Jumps over KB
4 Rds, 10 reps

5x10 KB Goblet Squats-10m Uphill Sprint


Thursday, March 24, 2016

"OPN" Interrio Prep 14

WOD:
Work up to 1 RM Cluster and Jerk
105kg
3x3 Shoulder Presses@90%/ 75kg

For time (3 attempts)
50 Double Unders
3 Rope Climbs
rest 20 sec. 
1 Squat Clean and Jerk@85% (if u miss 5 min. rest and try again) 110kg
2nd try-2:13

Wednesday, March 23, 2016

"OPN" Interrio Prep 13

WOD:
TNG Power Cleans 5-3-Max@72%-81%-90%
85kg-95kg-105kg(3)

3 Rds For Time:
20 Deadlifts@25kg
20 Snatches
20 Front Squats
20 Shoulder to Overheads
20 Back Squats
400m Run

19:16


Tuesday, March 22, 2016

"OPN" Interrio Prep 12

WOD:
7x3 Back Squats@105kg-112.5kg-120kg-127.5kg-135kg-142.5kg-150(F1)
90kg Max reps Bench Press-15 reps

For Time:
50-40-30-20-10
Wallballs
Box Jumps@24''
Kettlebell Swings@24kg

27:11


Monday, March 21, 2016

"OPN" Interrio Prep 11

WOD:
Work up to 3 rep Deadlift@180kg
Squat Snatch 1-1-1 @85kg (85%)

5 min. AMRAP
10 Alt. Pistols
10 HSPUs
10 Chest to Bars

4 Rounds, 2 Pistols

10 min. Light Row

Saturday, March 19, 2016

"OPN" Interrio Prep 10

WOD:
Submaximal Sets…
3x Strict Pull-Ups 11-11-8
3x Strict Chin Ups 8-8-8
3x Strict Ring Pull-Ups 7-7-7
Front Plank- 4 min.
Side Planks- 2 min.
Hollow Rocks-25-25-25
3x Supermans-30-30-30
3x Push-Ups-35-30-20
3x Strict HSPUs-10-10-10
3x Strict Ring Dips-6-7-8
20 min. Light Run


Friday, March 18, 2016

16.4/ "OPN" Interrio Prep 9

WOD:
13 min. AMRAP
55 Deadlifts@225lbs
55 Wallballs
55 Cal Row
55 HSPU

210

3 Hours later….
4 min AMRAP
10 Pull-Ups
15 Step-Ups
2 min AMRAP 
Ring Muscle Ups

4 rds 5 Pull-Ups
14 Muscle Ups


Thursday, March 17, 2016

"OPN" Interrio Prep 8

WOD:
3-3-3 Presses@85% -72.5kg-72.5kg-72.5kg

3 Rounds for Time:
12 Deadlifts@35kg
12 Snatches
12 Front Squats
12 Shoulder to Overheads
12 Back Squats
Run 400m

14:46

Wednesday, March 16, 2016

"OPN" Interrio Prep 7

WOD:
TnG Power Snatches 3-3-Max@90kg-95kg-100kg(5)

20 min. light run

Tuesday, March 15, 2016

"OPN" Interrio Prep 6

WOD:
5x3 Back Squat@100-112.5-120-127.5-135kg
3x3 Bench Press@105kg-100kg(messed up)-110kg(F2)

5 Rds. For Time (30 min. Cap)
3 Rope Climbs
10 Toes to Bars
21 OH Walking Lunges@20kg Plate
40m Farmer's Carry @2-20kg
400m Row

capped-4 Rds 13 reps

Monday, March 14, 2016

"OPN" Interrio Prep 5

WOD:
Deadlifts: 5@100kg-3@120kg-2@140kg-1@160kg-1@180kg
Squat Snatches: 3x1@80%/80kg

For Time:
21-15-9
Thrusters@40kg (3 burpee penalty if you break)
Double Unders UB (3 burpee penalty if you break)
15-9-6
Thrusters@50kg (3 burpee penalty if you break)
Toes to Bars
9-6-3
Thrusters@60kg (3 burpee penalty if you break)
HS Walk meters (3 burpee penalty if you break, start over)

19:06

"OPN" Interrrio Prep 4

WOD:
Not for time/ Recovery Pace-
100m Run
100m Row
200m Run
200m Row
300m Run
300m Row
400m Run
400m Row
300m Run
300m Row
200m Run
200m Row
100m Run
100m Row