WOD:
Strength-
3x Circut
5 ES Alternating Inc DB Bench Press@20-22.5-22.5kg
5 5 Sec. Neg Inc DB Bench Press
10 DB Bench Press
10 Inverted Rows
12 ES Bus Drivers@10kg
8 ES Pause Lateral Raises@2-5kg
8 Band Face Pull to Pull Aparts
6 5 sec Negative KB Curls w/ Band@24kg
12 ES Alternating Inc DB Curls@2-10kg
24 Preacher Curls@15kg Bar
Thursday, March 29, 2018
Wednesday, March 28, 2018
Open Season 27
WOD:
LPO-
Work up to Heavy Load 2 Muscle Snatches-2 Power Snatches-70kg
2x2 Power Snatches@75kg-80kg(F1)
Work up to Heavy Load 1 Muscle Clean-1 Power Clean-2 Push Presses-90kg
2x1 Power Clean-2 Push Presses@95kg-100kg
3x4 Snatch Pulls@110kg
Best open so far!!!
LPO-
Work up to Heavy Load 2 Muscle Snatches-2 Power Snatches-70kg
2x2 Power Snatches@75kg-80kg(F1)
Work up to Heavy Load 1 Muscle Clean-1 Power Clean-2 Push Presses-90kg
2x1 Power Clean-2 Push Presses@95kg-100kg
3x4 Snatch Pulls@110kg
Best open so far!!!
Tuesday, March 27, 2018
Open Season 26
WOD:
Strength-
3x8 Back Squats rest 30 sec 4 Front Squats@100kg
2x30 sec Bench Supported Isometric Row hold-20 BS Rows@2-20kg-20 BS Rev Flyes@2-5kg
Strength-
3x8 Back Squats rest 30 sec 4 Front Squats@100kg
2x30 sec Bench Supported Isometric Row hold-20 BS Rows@2-20kg-20 BS Rev Flyes@2-5kg
Sunday, March 25, 2018
Open Season 25
WOD:
Strength-
Concrete Slab Pieces Hill Carry -10 min.
2x
60m 1 Arm OH Carry@20kg each side
30 Sec Bottom of Squat Hold@20kg
30 Sec Hang from Pull-Up bar
2x
120m FR Walks@2-20kg
10 Y-W-T-A
20 sec L-Sit
Strength-
Concrete Slab Pieces Hill Carry -10 min.
2x
60m 1 Arm OH Carry@20kg each side
30 Sec Bottom of Squat Hold@20kg
30 Sec Hang from Pull-Up bar
2x
120m FR Walks@2-20kg
10 Y-W-T-A
20 sec L-Sit
Friday, March 23, 2018
Open Season 24 (18.5)
WOD:
MetCon-
7 Min. AMRAP:
3-6-9-12-15-18-21...
Thrusters@100lbs
Chest to Bar Pull-Ups
115 reps (7 C to B after 18 thrusters)
MetCon-
7 Min. AMRAP:
3-6-9-12-15-18-21...
Thrusters@100lbs
Chest to Bar Pull-Ups
115 reps (7 C to B after 18 thrusters)
Wednesday, March 21, 2018
Open Season 23
WOD:
MetCon-
50-40-30-20-10
Russian Swings@32kg
GHD Sit Ups
5-4-3-2-1
RMU
16:20
1n Team for time-
75 Thrusters@50kg
3:45
MetCon-
50-40-30-20-10
Russian Swings@32kg
GHD Sit Ups
5-4-3-2-1
RMU
16:20
1n Team for time-
75 Thrusters@50kg
3:45
Tuesday, March 20, 2018
Open Season 22
WOD:
LPO-
4x3 No Feet Hang Squat Snatches@75kg-75kg-75kg-80kg
4x2 No Feet Hang Squat Cleans-2 Split Jerks@90kg-90kg-90kg-100kg
3x4 Snatch High Pulls@96kg
MetCon-
10 Rds for Time-16 Min. TC:
3 Power Snatches@61kg
8 Chest to Bars
12 Wallballs
TC 8 rds, 2 Snatches
LPO-
4x3 No Feet Hang Squat Snatches@75kg-75kg-75kg-80kg
4x2 No Feet Hang Squat Cleans-2 Split Jerks@90kg-90kg-90kg-100kg
3x4 Snatch High Pulls@96kg
MetCon-
10 Rds for Time-16 Min. TC:
3 Power Snatches@61kg
8 Chest to Bars
12 Wallballs
TC 8 rds, 2 Snatches
Monday, March 19, 2018
Open Season 21 (18.4 repeat +)
WOD:
For Time (9 min TC)-
21 Deadlifts@102kg
21 HSPU
15 Deadlifts@102kg
15 HSPU
9 Deadlifts@102kg
9 HSPU
21 Deadlifts@143kg
50 ft HS Walk
15 Deadlifts@143kg
50 ft HS Walk
9 Deadlifts@143kg
50 ft HS Walk
115 reps (20 ft HS Walk) fuc..
MetCon-
9 Min EMOM:
7 Power Cleans-7 Front Squats@40kg
50 DU
15 Cal Xebex Bike
For Time (9 min TC)-
21 Deadlifts@102kg
21 HSPU
15 Deadlifts@102kg
15 HSPU
9 Deadlifts@102kg
9 HSPU
21 Deadlifts@143kg
50 ft HS Walk
15 Deadlifts@143kg
50 ft HS Walk
9 Deadlifts@143kg
50 ft HS Walk
115 reps (20 ft HS Walk) fuc..
MetCon-
9 Min EMOM:
7 Power Cleans-7 Front Squats@40kg
50 DU
15 Cal Xebex Bike
Saturday, March 17, 2018
Friday, March 16, 2018
Open Season 19 (18.4)
WOD:
For Time (9 min TC)-
21 Deadlifts@102kg
21 HSPU
15 Deadlifts@102kg
15 HSPU
9 Deadlifts@102kg
9 HSPU
21 Deadlifts@143kg
50 ft HS Walk
15 Deadlifts@143kg
50 ft HS Walk
9 Deadlifts@143kg
50 ft HS Walk
119 reps (40 ft HS Walk)
For Time (9 min TC)-
21 Deadlifts@102kg
21 HSPU
15 Deadlifts@102kg
15 HSPU
9 Deadlifts@102kg
9 HSPU
21 Deadlifts@143kg
50 ft HS Walk
15 Deadlifts@143kg
50 ft HS Walk
9 Deadlifts@143kg
50 ft HS Walk
119 reps (40 ft HS Walk)
Wednesday, March 14, 2018
Tuesday, March 13, 2018
Open Season 17
WOD:
Strength-
Back Squats-Work up to 2 Rep Heavy
150kg
Max reps@130kg-8 reps
E2MOM for 20 min:
2 Push Presses-2 Push Jerks@80kg (First 10 min)
1 Push Press-2 Push Jerks@90kg (Last 10 min)
MetCon-
For Time:
800m Run
75 Wallballs@20lbs
50 Russian Swings@32kg
50 Toes to Bars
50 Push Presses@2-20kg
75 Air Squats
800m Run
25:12
Strength-
Back Squats-Work up to 2 Rep Heavy
150kg
Max reps@130kg-8 reps
E2MOM for 20 min:
2 Push Presses-2 Push Jerks@80kg (First 10 min)
1 Push Press-2 Push Jerks@90kg (Last 10 min)
MetCon-
For Time:
800m Run
75 Wallballs@20lbs
50 Russian Swings@32kg
50 Toes to Bars
50 Push Presses@2-20kg
75 Air Squats
800m Run
25:12
Monday, March 12, 2018
Open Season 16 (18.3 repeat +)
WOD:
2 Rounds for Time-(14 Min. TC)
100 DU
20 OHS@50kg
100 DU
12 RMU
100 DU
20 Alt. DB Snatches@22.5kg
100 DU
12 BMU
586 reps
LPO-
Every 2 min. for 20 min:
First 10 min. 2 Muscle Snatches-2 Power Snatches@60kg
Last 10 min. 1 Muscle Snatch-2 Power Snatches@70kg
4x4 Hang Power Cleans@90kg
2 Rounds for Time-(14 Min. TC)
100 DU
20 OHS@50kg
100 DU
12 RMU
100 DU
20 Alt. DB Snatches@22.5kg
100 DU
12 BMU
586 reps
LPO-
Every 2 min. for 20 min:
First 10 min. 2 Muscle Snatches-2 Power Snatches@60kg
Last 10 min. 1 Muscle Snatch-2 Power Snatches@70kg
4x4 Hang Power Cleans@90kg
Saturday, March 10, 2018
Open Season 15
WOD:
LPO-
Every 2 min. for 30 min.
First 10 min. 3 Front Squats 1 Split Jerk@80kg
10-20 min. 3 Front Squats 1 Split Jerk@90kg
Last 10 min. 3 Front Squats 1 Split Jerk@100kg
LPO-
Every 2 min. for 30 min.
First 10 min. 3 Front Squats 1 Split Jerk@80kg
10-20 min. 3 Front Squats 1 Split Jerk@90kg
Last 10 min. 3 Front Squats 1 Split Jerk@100kg
Friday, March 9, 2018
Open Season 14 (18.3)
WOD:
2 Rounds for Time-(14 Min. TC)
100 DU
20 OHS@50kg
100 DU
12 RMU
100 DU
20 Alt. DB Snatches@22.5kg
100 DU
12 BMU
561 reps
2 Rounds for Time-(14 Min. TC)
100 DU
20 OHS@50kg
100 DU
12 RMU
100 DU
20 Alt. DB Snatches@22.5kg
100 DU
12 BMU
561 reps
Wednesday, March 7, 2018
Open Season 13
WOD:
MetCon-
3x2 min. on 2 min off:
15 Cal Xebex Bike
15 KBS@32kg
rest 2 min,
3x2 min. on 2 min off:
MetCon-
3x2 min. on 2 min off:
15 Cal Xebex Bike
15 KBS@32kg
rest 2 min,
3x2 min. on 2 min off:
30 DU
20 DB Snatch@25kg
20 DB Snatch@25kg
rest 2 min,
3xRun 400m in 2 min. rest rest of 2 min.
no rest hahaha
bike/kbs-1 rd+15 cals,1 rd+12 cals, 1 rd+7.8cals
du/dbs-1 rd+34 reps, 1 rd+33 reps, 1rd+36 reps
Tuesday, March 6, 2018
Open Season 12
WOD:
LPO-
20 Min. EMOM:
3 Power Snatches@55kg for first 10 min.
2 Power Snatches@65kg for last 10 min.
MetCon-
5x3 min. On, 3 min Off:
3 BMU
6 HSPU
9 BBJ Overs
12 Wallballs@20lbs
2 rds+1 rep, 1 rd+29 reps, 1 rd+20 reps, 1 rd+27 reps, 1 rd+9 reps
did strict HSPU until 4th rd
LPO-
20 Min. EMOM:
3 Power Snatches@55kg for first 10 min.
2 Power Snatches@65kg for last 10 min.
MetCon-
5x3 min. On, 3 min Off:
3 BMU
6 HSPU
9 BBJ Overs
12 Wallballs@20lbs
2 rds+1 rep, 1 rd+29 reps, 1 rd+20 reps, 1 rd+27 reps, 1 rd+9 reps
did strict HSPU until 4th rd
Monday, March 5, 2018
Open Season 11 (18.2 repeat)
WOD:
12 Min:
1-10
DB Squats@2-22.5kg
Burpees Facing the Bar
with remaining time, clean max weight
6:28, 115kg.
Ah that was better
12 Min:
1-10
DB Squats@2-22.5kg
Burpees Facing the Bar
with remaining time, clean max weight
6:28, 115kg.
Ah that was better
Friday, March 2, 2018
Open Season 10 (18.2)
WOD:
12 Min:
1-10
DB Squats@2-22.5kg
Burpees Facing the Bar
with remaining time, clean max weight
6:25, could not hit a clean :(
this would ruin my whole weekend haahahha
12 Min:
1-10
DB Squats@2-22.5kg
Burpees Facing the Bar
with remaining time, clean max weight
6:25, could not hit a clean :(
this would ruin my whole weekend haahahha
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