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