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