Tuesday, July 31, 2018

Invictus WL 16

WOD:
LPO-
CLEAN-SNATCH-DL-PULL UP

MetCon-
5x2 min. on 1 min. off
15 Cal Xebex
10 DB Snatches@22.5kg
Max Toes to Bars
25-15-11-13-9


Monday, July 30, 2018

Invictus WL 15

WOD:
LPO-
THIS IS A PAID PROGRAM
SOTTS-PCLEAN-C+J-FS

Saturday, July 28, 2018

Saturday Sanca

WOD:
MetCon-
In teams of two:
50 Wallballs
30-20-10
Thrusters@40kg
Pull Ups
50 Wallballs
40 Snatches@60kg
50 Wallballs
rest 5 min.
60 Jerks@80kg

Friday, July 27, 2018

Invictus WL 14

WOD:
LPO-
2 snatch pp -1 OHS
PRESS in Split Jerk
SNATCH-100KG
Clean Complex Clean-fs-jerk-122kg
RDL
Bent OVer Rows 4x6@100kg

Thursday, July 26, 2018

BAR MU MASTERY STRENGTH RESTEST +METCON

WOD:
Gymnastics-
Test:
Max Strict Chest to Bars-11 (last time 10)
rest 2 min.
Max Pull Ups-16 (last time 14)
rest 2 min 
Max Kipping Chest to Bars (not butterfly) 18 (last time 10)
rest 2 min
Max Toes to Bars (kipping) 22 (last time 18)
MetCon-
7 Rds for Time:
10 Bench Presses@60kg
50 Double Unders
rest 60 sec.
12:13 (1:01,2:57,4:45,6:38,8:35,10:24,12:13)
rest 5 min.

12 min. AMRAP
7 Deadlifts@120kg
14 Cal Xebex Bike
rest 60 sec.
6 rds, finished at 11:16 (:45,2:44,4:52,7:03,9:18,11:16)



Monday, July 23, 2018

Invictus WL 12

WOD:
LPO-
Clean Complex
Snatch 2 rm no hook no feet-80kg (running man)
Fr Squat
gh raises

Saturday, July 21, 2018

SITIO WOD w/ Windsor 5

WOD:
Strength-
50 Ring Dips (20 lbs WTD Vest)
75 Ring Push Ups (20 lbs WTD Vest)
50 TRX Tricep Ext (20 lbs WTD Vest)

4x10/10 SL RDL@20kg

5x100 ft. FR Walks @2-20kg

SITIO WOD w/ Windsor 4

WOD:
MetCon-
10 Min. EMOM:
14 KBS@20KG-14 Squats (Same min)

10 Rds (one works one rests):
10 KB Squat Cleans@20kg
Suicide 100m

Strength-
3x8/8 Uni Lateral Shoulder Press@20kg-10 Bent Over Rows@65kg
5x5/5 Hybrid OH/FR Walks@12/20kg
4x10/10 1 arm Bicep Curls@12kg

Thursday, July 19, 2018

Invictus WL 11

WOD:

GYMNASTICS-
8.3 BMU
Test:
Max BMU-15 reps PR
rest 5
90 sec Max BMU-12 Reps
hand rip

LPO-
Snatch
5 rm BS -no hahah
Step up


Wednesday, July 18, 2018

Invictus WL 10

WOD:

LPO-
PAID PROGRAM

P Snatch
Jerk
5 RM DL-200kg
5 RM Pull-Up-30kg

MetCon-
For Time:
100 Ft Walking Lunges@22.5kg
100 DU
50 1 Arm Push Presses@22.5kg
Run 800m
50 1 Arm Push Presses@22.5kg
100 DU
100 Ft Walking Lunges@22.5kg
12:19

Monday, July 16, 2018

Saturday, July 14, 2018

Aniversário do Serginhhhhhhooooo

WOD:
Gymnastics-
BMU Mastery 8.2 16-18-18

MetCon-
"Serginhoooo"
36 Min AMRAP:
7 Deadlifts@140kg
14 HSPU
19 DB FR Squats@2-24kg
82 Push Ups
100 DU

3 Rds 78 PU …holy shit

Thursday, July 12, 2018

Invictus WL 8

WOD:

LPO-
This is a paid program
 snatch-98kg
5rm back squat -154kg
lunge
dips-hanging knee raise

Tuesday, July 10, 2018

Invictus WL 7

WOD:
Gymnastics-
BMU Mastery 8.1 (8-12-14)
LPO-
P Snatch
Split oh press
Split Jerk
DL
Pull Up

MetCon-
Tabata Ski Erg
850m
rest as needed
Tabata Ski Erg
864m

Monday, July 9, 2018

Invictus WL 6

WOD:
LPO-
Clean
Snatch no feet
FS
MetCon-
4 Rds for Time:
50 DU
3 RC
400m Run
17:09

Saturday, July 7, 2018

Sanca Saturday

WOD:
Gymnastics-
BMU Mastery 7.3
LPO-
Every 2 min. for 6 sets:
2 Hang Squat Snatches-went up to a big 70kg haha
MetCon-
10-1
Power Snatches@40kg
Toes to Bars
HSPU
12:13

Friday, July 6, 2018

Invictus WL 5

WOD:
LPO-
Snatch Push Jerk to OHS-120kg
Snatch-98kg max out
Bk Squat-5rm @154kg
Rev FR Lunges
Dips-Hanging knee tucks
MetCon-
20 min. Xebex Bike

Thursday, July 5, 2018

Invictus WL 4

WOD:
LPO-
Snatch 
Push Jerk -124kg I think pr
DL-187kg-5rm
Pull up-28kg-5rm
MetCon-
12 min. AFAP w/ Serginho:
10m/10m
20m/20m
30m/30m
one works one rest Sled Drag@70kg-190m

2km Ski Erg

Wednesday, July 4, 2018

Recovery @Estúdio Igarashi

WOD:
MetCon-
4x90 sec each:
45/45 Suitcase Carry@32kg
10/10 SL RDL@32kg
90 sec FR Carry@2-16kg
45/45 Iso Lunge Hold (Quad dominant)
90 sec Ring FLR
10/10/10m 1 Arm Bent over Rows@32kg/HS Walk

Tuesday, July 3, 2018

Invictus WL 3

WOD:
LPO-
Muscle Clean
Tall Clean
PR Clean-131kg
Snatch
3 Rm FS-132kg
GH Raise