8 HOLIDAY WODS T6

WOD:


SUBBED 1 WALKING LUNGES FOR SWIMMING AND MT CLIMBERS FOR HS WALKS

8 HOLIDAY WODS T5

WOD:

DID L PULL-UPS W/ RINGS AND DIPS ON THE RINGS

12 DAYS OF X-MAS (BARBELL)

WOD:
"12 Days of X-mas"
w/ 42kg this year
1. Deadlifts
2. Hang Cleans
3. Front Squats
4. Strict Shoulder Presses
5. Back Squats
6. Push Presses
7. Thrusters
8. Squat Cleans
9. Push Jerks
10. Hang Snatches
11. Sumo Deadlift High Pulls
12. Overhead Squats

Performed like the song:
1.
2-1.
3-2-1.

The number with the exercise is the rep scheme you follow, at the end you will have done 364 reps, go light.

33:01

DONE IN SÍTIO, VERY DIFFERENT W/OUT OLY BAR AND PLATES AND AFRICAN ABELHAS RSRS

8 HOLIDAY WODS T4

WOD:

8 HOLIDAY WODS T3

WOD:

HAD 2 KB SO I SUBBED SQ JUMPS FOR ALT 2X KB SPLIT JERKS, HIGH KNEES FOR HANG 2X KB SQ CLEANS AND TUCK JUMPS FOR 2X KB SNATCHES, DIDN'T STRETCH OOPS HEHE

8 HOLIDAY WODS T2

WOD:


SUBBED MT CLIMB FOR HS WALKS
3 rds each amrap

8 HOLIDAY WODS T1

WOD:

CHALK PARTNER

WOD:
w/ Sergin
30 MIN AMRAP
10 Cal Row
5 HSPU
1 Clean @102/84kg

34 Rds 8 cals

HEAVY KNEE FLEXIN

WOD:

A. 11@104KG
REST -OK

PLANCHIN

WOD:


CTB+SHSPU-5 RDS, 1 C-B
TTB +BNCH-3 RDS 10 TTB

HABANADA RESSACA

WOD:


A.85KG
B.60-65-65-70KG
C.115KG
+ 4:38
D1/2/3 -2X

ALMOST CAPPED

WOD:


A.103kg
+. 11:58
B. ok
C1/2. 2x?

LUNGES FOR DAYS

WOD:


A.110KG (F2)
B. 120KG
20:27

HS OBSTACLE COURSE 3

WOD:



A.-ok
B.-10kg
5 rds , 1 rmu.. first 2 rds strict rmu
c1-c2-c3-1x

TRIPPIE TRIPLES GAUNTLET

WOD:



A. 2 W/ 75KG, WENT TO 80KG-2 AGAIN (SLIPPERY/HOT A SHIT)
B. 105-110-110KG

10:50

C1-2-3 -2X

MOVIN ON UP MR. JEFFERSON

WOD:


B2. 3-6 JEFFERSON CURLS


A.115KG
HSC-8/8
HPC-11/12
HPS-5/6
HSS-5/6
THR-8/8

B1.3X
B2. 3X6@60KG

MAD GLUTE DOMS

WOD:



A. 104KG
B. 120KG
10:40

STRETCHING OK

HSW OBSTACLE COURSE 2

WOD:



A.-MADE IT HARDER AND SUCKED AT IT HEHE
B. 8/8X3
S-HSPU-21/13/10
S-PULL-14/11/10
R-ROW-15/16/17
R-PUSH-24/20/23

C1/2/3-OK 1X

IS THIS A DELOAD-I NEED ONE

WOD:


A. 80KG TRIPLE, 87KG SINGLES
B. 3X5@100KG
4 RDS-15:00
C. OK

TTT TD 23

WOD:



14:04

STARMAN

WOD:



C2. SIDE STAR PLANK


A.80-100kg
B.100-110kg
MetCon-ok (4:53/4:47/5:32)
C1+C2-ok

HUMPDAY HANGIN

WOD:


A. 80-100kg
B1-114kg
B2-107kg

2 sets metcon only (time)

HSW OBSTACLE COURSE 1

WOD:


A. HS Course
B. 8 All rds except first butt kept hitting floor did 5
C. 5 rds-10 T-B
D. ok

AR BK SQUATS-😍+BOULDERETH OF SHOULDERETH +SNEETCH

WOD:


A. ok, failed once on 90kg then got it relatively easy, felt knee this day.
B. 140kg-6 reps
Metcon- ok 1:25-1:30 eacd rd +1600m/hr on row
C1. 24-20 @15kg
C2. 15-15@17.5kg
C3. 25-25

ABACAXI CLEAN

WOD:

A.90-95-100kg

B.110kg (failed 3x trying to hit 120kg🙄)

METCON 43KG-40 DU All rds 53-57 seconds

C. OK

SQUATTY MCGEE

WOD:

A. 80-80-85-85-90-90kg
B. 110kg-105kg (1:10)
C.
Had to Sub METCON for -30 Strict HSPU-30 Strict Ring Dips for time-4:43 (hspu -1:29)

"Olívia"

WOD:
That time of year again, spiced it up though with some chesticles to bar!! Q blz!!

"Olívia WOD"
For time:
10 Thrusters@61kg
40 CTB
200m Run
30 Thrusters@43kg
30 CTB
400m Run
50 Thrusters@30kg
20 CTB
800m Run

25:03

did some mvmt after from ttdsgn wod

SNEEATCCHH SEGUNDOOUU

WOD:


A. 70kg, 81kg, 82, 83, 84 e 85kg
B. 136kg-7 reps
C. ok

SÍTIO SPRINTS

WOD:
A1.
4X5 Burpee Broad Jumps
A2.
KB Complex@20kg 5-5-5/5-5-5
(KB Clean-Push Jerk-OHS)

B1. 6x30m Sprints
B2. 15m A SKIPS/B SKIPS

C1. 4x10 Hammer Curls@2-10kg
C2. 4x10 Skullcrushers@2-10kg
C3. 4x10/10 Russian Twists@10kg
C4. 4x10 Lateral Raises@2-5kg

BALBOA ON THE ROPE

WOD:


A1- 2-22.5kg
A2- 50KG
B1- OK
B2-24KG

P2- HARDER THAN IMAGINED

P3- 30 MIN. self directed stretching (lower leg/pecs)

LOUCO MOTION

WOD:


A1.-2-22.5/2-24kg
A2. 2-30/2-32kg

B1.-ok
B2. 15/13

p2 and p3 -ok

NOVEMBER RAIN

WOD:
1. 30 min. Technique of Snatch
A. 3x3 Squat Snatch from box w/ 2-3 second pause in the hole@70kg
B1. 3x4 Snatch Pulls@110kg
B2. 3x4 Power Snatch from Box@60kg

2. 30 min. Technique of C+J
A. 3x2 Squat Cleans from box w/2-3 second pause in the hole@88kg
B. 3x2 Split Jerks w/2-3 second pause in dip and landing@88kg

OPEN SEASON RELOADED 17

WOD:


239, TB-16:12
Did too many RMU in the beginning and failed 5 times on the 40th rep :(

OPEN SEASON RELOADED 16

WOD:

1.

6-9-12 

Thrusters@43kg

Chest to bar

rest 3 min,

6-9-12

Thrusters

1-2-3

Rope Climbs

2.

8x Row 5 Pulls@100%

rest 1 min-

OPEN SEASON RELOADED 15

WOD:
1.
For Time:
30-20-10-20-30
Wallballs
Row Cals
12:00

2.
A. 3x12 GHD Sit-Ups
B. 3x30/30 seconds Side Plank
C1. 2x 20 V-Ups
C2. 2x15/15 Plank knee to Elbow
C3. 2x6 Ice Cream Makers

3.
15 min Row easy

OPEN SEASON RELOADED 14 (20.4 unsuccessful repeat)

WOD:

STOPPED after being mentally defeated , didn't have it

after I trained tho

A. 2 RFT
10 KB Cleans@2-24kg
50 Ft Front Rack Walking Lunges@2-24kg
8 BMU
8:14

B. 2 RFT
12 Box Step Ups@2-22.5kg
8 BMU
1 rd (ripped hand)

C. 6 min. EMOM
12 DB Snatches
12 DB Hang Clean and Jerk@22.5kg

OPEN SEASON RELOADED 13 (20.4)

WOD:


200 REPS -CLEANED 275 2X NO JERK THO :(

OPEN SEASON RELOADED 12

WOD:

\

1.
A. until 90kg.
B. 1:48

2.
C. 85-100kg
D. 80kg-85kg-90kg
E. 90-116kg

3.
no , didn't have time :)

OPEN SEASON RELOADED 11

WOD:
10 min. AMRAP:
10 Alt DB Snatches@22.5kg
10 Cals Bike
10 DB Hang C+J @22.5kg
10 Cals Bike

rest 3 min.

10 min. AMRAP:
10 DB Clean@2-22.5kg
10 Cals Bike
10 DB OHS (5/5) @22.5kg
10 Cals Bike

rest 3 min.

10 min. AMRAP:
50 ft. Walking DB Lunges@2-22.5kg
10 Cals Bike
10 DB Box Step Overs@2-22.5kg
10 Cals Bike

1-150 reps
2-120 reps
3-65 reps (50ft. =10 reps)

OPEN SEASON RELOADED 10

WOD:
A.
7 min AMRAP:
12 Cal Row
12 Wallballs
4 RMU
12 Cal Row
12 Wallballs
4 BMU

98 reps

B.
For Time:
9-15-21
Chest to Bars
15-12-9
Box Jumps
3:30

C.
2x
15/15 Knee Supported Ext Rotation@5kg DB
10 Cuban Presses@2-5kg
30 Sec Shoulder Ext. Plank

D.
10 Min Breathing and Meditation

OPEN SEASON RELOADED 9 (20.3/18.4)

WOD:
9 MIN TC:
21-15-9
Deadlifts@102kg
HSPU
21-15-9
Deadlifts@143kg

50 ft. HS Walk

130 reps 

OPEN SEASON RELOADED 8

WOD:


P1-4 RDS, 10 C-B
P2-OK
P3 OK

OPEN SEASON RELOADED 7

WOD:




P1-OK
P2-4 Rds +10 ft
P3-ok

OPEN SEASON RELOADED 6

WOD:

PART 3 RUN 20 MIN.



PART 1.
A1. 75kg-80kg-85kg(F1)
A2. 11-10-7
B1. 7-7-6
B2. 80kg-90kg-95kg

PART 2.
3 Rds. 2 DL
2 Rds. 1 BS

PART 3
OK

OPEN SEASON RELOADED 5 (20.2)

WOD:
20 Min. AMRAP:
4 DB Thrusters@2-22.5kg
6 Toe to Bars
24 DU
19 rds, 1 rep

OPEN SEASON RELOADED 4

WOD:
A.
2x15 OHS@185lbs (from floor)
rest 90 sec
B.
2x15 Power Clean and Jerks@115lbs
rest 90 sec

C.

5 min. AMRAP:

15 Wallballs

10 Box Jumps

D.

Row 10 min easy

A. 90/150 seconds

B. 52/52 seconds

C. 4 Rd, 2 WB

D. Ok

OPEN SEASON RELOADED 3

WOD:
A.
3x For Time:
50 DU
50 FT. HS Walk
50 DU
rest 1:1
A1-2:04
A2-1:48
A3-1:55

B.
3x3 Deadlift rest 2 min.
2x15 Deadlift AFAP @102kg rest 3 min.
5 MIN EMOM 3 Squat Cleans@85kg-100kg
B1-160kg-180kg-200kg(F2)
B2-24 sec./ 23 sec.
B3-Last round 1 rep only

C.
6x 15 Cal Row rest 75 sec 
increase pace each rd
1-47 sec
2-37 sec
3-34 sec
4-34 sec
5-32 sec
6-30 sec

OPEN SEASON RELOADED 2

WOD:
A.
2x For Time:
12 DB Power Cleans@2-22.5kg
12 SHSPU
rest 3
2x For Time:

50 Ft. Single Arm Walking DB OH Lunges@22.5kg

4 RMU
12 Single Arm OHS@22.5kg

4 BMU

rest 3

For Time:

18 HSPU

12 DB Box Step Overs

18 TTB
12 DB Power Cleans

18 CTB

A1. 2:06

A2. 7:01

A3. 4:23

OPEN SEASON RELOADED 1 (20.1)

WOD:
10 RDS For Time (15TC):
8 Ground to OH
10 Burpee Facing the Bar

14:52 One and fuck off rsrs

OPENTOBER PREP 31

WOD:
A.
6 min AMRAP:
18 Wallballs
6 Deadlifts@102kg
3 RMU
rest 2 min
6 min AMRAP:
10 Thrusters@43kg
10 CTB
25 Ft. OH Walking Lunges@43kg
10 Power Snatches@43kg
25 Ft. OH Walking Lunges@43kg
rest 2 min
6 min AMRAP:
Cals on Assault Bike

A1. 3 Rds 6 DL
A2. 1 Rd. 25 ft. WL
A3. 71.4 :(

B.
3x3 Squat Clean and Jerk-up to 105kg
2x1 Squat Clean and Jerk-up to 110kg (failed jerk on 115kg)

C.
20-30 Min. Breathing and stretching

OPENTOBER PREP 30

WOD:
A.
2x For time
50 sec Max Strict HSPU
10 sec transition
50 ft.. HS Walk
30 Cal Row
Rest 4 min.

1-3:30
2-4:40

B.
16 min. EMOM (30 sec work 30 sec rest)
1-10 Burpees to Target
2-10-15 HSPU (15-15-15-10
3-8-12 Burpee Facing Bar (8-9-9-9)
4-60 DU (54-58-26-40)

C.
15 min Row easy (ev 3 min 10 Box Jumps)

OPENTOBER PREP 29

WOD:


1-14 REPS @80KG
1.2-90KG (95F-100F)

2.80KG-7:26

3. OK (Pistols on bench)

OPENTOBER PREP 28

WOD:
A. Deadlift-Go to Heavy single-180kg (knee swollen as shit today)

B. 10 AFAP Hang Muscle Clean from Box@70kg-31 seconds

C. 11 min AMRAP:
8 Box Step ups @22.5kg (did right side only)
1-1 Strict HSPU-Kipping HSPU
every rd add 1-1 to HSPU 2-2, 3-3, 4-4, etc...
 Finished 8th rd

OPENTOBER PREP 27

WOD:


A1.-90-95-100kg
A2-137 reps
B+C-ok

OPENTOBER PREP 26

WOD:

1A-10/10 DB Snatch-164 reps
1B-58 Reps
1C-27 (way harder than expected)

2A-4-4-4 (i suck anything L)
2B1-6 sec (cramp)-10 sec-12 sec
2B2-20 sec-20 sec-14 sec

3. Row-190 cals-15 min.

OPENTOBER PREP 25

WOD:


A.70-82kg
B.90-100kg
C.90-100-105kg

p2-4 Rds, 3 BBMU

OPENTOBER PREP 24

WOD:
A. E2MOM FOR 10''
3 Power Cleans@100kg

B. For Time:
25-20-15-10 Cal Row
16-12-8-4 Burpee Broad Jumps (6ft)
8:49

C. EMOM-9
1-5/5 OH DB Squats@22.5kg
2-5/5 DB Step Ups@22.5kg
3-6 DB Box Step Overs@22.5kg

OPENTOBER PREP 23

WOD:




A. Power Snatch from box 3x@70kg
B. Power Clean and Jerk from box 3x@90kg
C. FS 3x3@90kg

2A.-102 reps
2B.- 57 reps

Part 3 -ok

OPENTOBER PREP 22

WOD:


EMOM 1-
ODD-50 DU
EVEN-17-11-8-7

EMOM 2-
ODD-11-12-11-12
EVEN-16-12-13-9

A1. 20m
A2. OK
A3. 60KG

B1-B2-B3 -2 RDS*

C. ASSAULT BIKE -250W 60RPM-200 CALS

OPENTOBER PREP 21 (TTT Design start)

WOD:


got lazy to prep my week , went with the big dogs TTT

A. Went up to 80kg
B. 90kg-2:37/3:20
C1-4:56
C2-52 Reps
C3-4:30
C4-16 Reps

Part 3 TTB-15 Reps, 2x (others)

OPENTOBER PREP 20

WOD:
A.
5x5 Banded Deadlifts@80kg+Green
B1.
5x8 Cal Row
B2.
10 Speed Bench@60kg
C.
6 min. EMOM:
1-1 LLRC-3 Clean@80kg
2-1 LLRC-3 Clean@80kg
3-1 LLRC-3 Clean@80kg
4-....

OPENTOBER PREP 19

WOD:
A.
3X8 Min Windows
100 DU
15 HSPU
15 Deadlifts@100kg
15 Burpees Over Bars
5 Strict HSPU
15 Toes to Bars

B.
10 min. AMRAP
10 DB Power Cleans @2-20kg
10m HS Walk
Max Ring MU

VACATION WODS

3/9
3x15/15
Bulgárian Split Squats@16kg
Single Leg Rdl
Standing side Bends

5/9
28 Min EMOM
1-5-10m Hs Walk
2-20 Push Ups
3-30 Air Squats
4-40 Mt Climbers

7/9
5x
A1-5 Explosive Pull-ups
A2-SA Push Presses@50lbs
5x
B1-5 Thrusters@2-30lbs
B2-10 Cals Bike
1x
C-6-12-24 Stdg Rope Curls
1x
D-6-12-24 Stdg Rope Ext.
1x
E-Inc Db Ladder @2-50lbs

9/9
A.
Work up to heavy 12 rep Smith Machine Squat-2-45-1-25
B.
3x12 Leg Ext.

C1. Std. Chest Press
C2. Std. Rows
10-1

12/9
Deck of Death
Burpees
Bulgarian Split Squatsx2 bw
Goblet Squats@24kg
Sdhp@32kg

16/9
4x10 (1-3 RIR)
Lat Pulldown
Std Row
Preacher Curls
Leg Curls Prone (these fried me)
Leg Ext

Finisher 1x10/10/10
Lunge (sagital/frontal/transverse)

OPENTOBER PREP 18 (TCB seletivas 18 WOD 1)

WOD:


STARTED WITH...
10 MIN EMOM
1-10 Cal AB-1 Hang Clean to Push Jerk
2-Rest
worked to 105kg

68 was one shy of what i did, but I was disappointed that day in performance

OPENTOBER PREP 17

WOD:

OPENTOBER PREP 16

WOD:

OPENTOBER PREP 15

WOD:

OPENTOBER PREP 14 (16.3)

WOD:


FIRST C
THEN 16.3
THEN D

OPENTOBER PREP 13

OPENTOBER PREP 12

WOD: