"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

"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

"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

"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

"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

"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

"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

"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

"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

"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

"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)

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)

"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

"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

"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

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

"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

"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

"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

"OPN" 300 Prep 65

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


Did this Format with Rower for Calories

"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