"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

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

WOD SUNSET DAY 2

WOD:


238kg
140 reps


345 time cap

8th Place
We did our best

WOD SUNSET DAY 1

WOD:



326kg
281 reps



214 reps

"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

"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

"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

"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

WOD SUNSET 3-4 Demo

WOD:

WOD SUNSET 1-2 Demo

WOD:

3x5 Front Squats-110kg

"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)

"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

"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

"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

"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

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)

"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

"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

"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

"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

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

"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