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 Xebex  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 Xebex 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
Xebex 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 Xebex 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