OPEN SEASON 19 (DELOAD)

WOD:
Strength-
4x3 Split Jerks@80kg
3x5 Bench Presses@80kg-10 Strict HSPU
2x10 Barbell Curls@30kg-35kg
1xDrop Set Barbell Curls 10@40kg-10@30kg-10@20kg
2x10 DB CG Floor Presses@2-22.5
1xDrop Set DB CG FP@ 10@2-22.5kg-10@2-15kg-10@2-12.5kg
3x5/5 Windshield Wipers
3x15 Lying Banded Hip/Knee Flexion

OPEN SEASON 18 (DELOAD)

WOD:
LPO-
4x3 Muscle Cleans-3 Push Presses@80kg
3x5 Deadlifts@130kg-10 Strict Pull-Ups
3x20m Front Rack Carries@2-32kg

OPEN SEASON 17 (DELOAD)

WOD:
LPO-
4x4 Muscle Snatches-4 Snatch Push Presses-4 OHS@60kg
3x5 Front Squats@90kg-10/10 Military Rows@22.5kg
3x30 sec Chinese Planks@30kg

Open Season 16 (19.5)

WOD:
MetCon-
33-27-21-15-9
Thrusters@43kg
Chest to Bar Pull Ups
15:19

Open Season 15 (Chalk)

WOD:
MetCon-
10x E3MOM:
10 Cal Row
10 Cal Bike
3 Clean and Jerks@70kg-75kg-80kg-85kg-90kg-95kg-100kg-105kg(F)-105kg-110kg(F1)

Power Clean and Jerk@115kg
Power Clean but missed Push Jerk@120kg

Open Season 14

WOD:
LPO-
4x3 Snatch Balance@50kg-70kg-80kg-90kg(F2)
6x2 Power Snatch-2 OHS@70kg-75kg-80kg-85kg-90kg(F0)-90kg(F1)
5x2 Back Squats@120kg-125kg-130kg-140kg-145kg
MetCon-
15 min. AMRAP:
25 Wallballs
25 Toes to Bars
50 OHS@45lbs
25 Box Jumps
25 KBS@32kg
276 reps

Open Season 13 (19.4)

WOD:
12 min. TC,
3 Rounds for time:
10 Snatches@43kg
12 Burpees Facing the Bar
rest 3 min.
3 Rounds for time:
10 BMU
12 Burpees Facing the Bar

118 reps

Open Season 12

WOD:
MetCon-
25 min. EMOM:
1-10 Hip Thrusts@100kg
2-15 Cals Bike
3-30 sec Hang from bar
4-15 Cals Row
5-10m HS Walk

5x30m D-Ball Front Carry-100lbs-100lbs-100lbs-150lbs-150lbs

Open Season 11

WOD:
MetCon-
In teams of 2,  (eu e Serginho contra Dani e Arley)
4 min. windows:
6 BMU
20 BFB
6 Clean and Jerks 85kg
4 min. windows:
6 BMU
20 BFB
6 Clean and Jerks 95kg (messed up did 100kg already)

4 min. windows:
6 BMU
20 BFB
6 Clean and Jerks 100kg (repeated 100kg)

4 min. windows:
6 BMU
20 BFB
6 Clean and Jerks 110kg
4 min. windows:
6 BMU
20 BFB
6 Clean and Jerks 120kg x

tried 120kg again 20 sec after cap and got it power

In teams of 2, 

12 min. AMRAP:

8 Box Jumps@32'

16 Chest to Bars

24 Pistols

 

7 rds, 23 reps

Open Season 10

WOD:
MetCon-
EMOM 12'
1-20/20/15/15/10/10 Cal Row
2-2 Hang Sq Snatches@60kg/70kg/80kg/85kg/90kg(F1)/90kg(F1)

95kg Hang Sq Snatch-x
95kg Hang Sq Snatch
100kg Hang Sq Snatch-x

100kg Hang Sq Snatch

Strength-

5x3 Front Squats-5 Clean Pulls

100kg-130kg

104kg-130kg

109kg-130kg

114kg-130kg

117kg-130kg

Open Season 9 (19.3)

WOD:
For Time 10' TC
200ft OH Walking Lunges@22.5kg
50 Box Step Ups@22.5kg
50 Strict HSPU
200 ft HS Walk

125 reps

Open Season 8

WOD:
MetCon-
5 min Windows x3
12 Hip Thrusts@100kg
9 Cals Assault Bike
7 Power Snatches@50kg/60kg/70kg
5 D-Ball Ground to Over the Shoulder@100lbs

Open Season 7 (Ox Matt)

WOD:
MetCon-
W/ weighted vest
Ev. 30 sec for 7:30 (15x30 sec, 5 rds)
1-8 KB Cleans@2-20kg
2-7 Burpees
3-8 KB Front Rack Squats@2-20kg

30 V-Ups

Ev. 30 sec for 7:30 (15x30 sec, 5 rds)

1-3/3 Step Ups@2-20kg

2-5m HS Walk

3-2 Devil's Presses@2-20kg

30 Hollow Rocks

Ev. 30 sec for 9:00 (18x30 sec, 3 rds)
1-8 KB Cleans@2-20kg
2-7 Burpees
3-8 KB Front Rack Squats@2-20kg

4-3/3 Step Ups@2-20kg

5-5m HS Walk

6-2 Devil's Presses@2-20kg

30 sec L-Sit

Open Season 6

WOD:
Strength-
4X5/5 KB OHS@20kg-10/10 SL RDL@2-20kg
MetCon-
W/ weighted vest

3 Rounds for time:

400m Run
20 DB Alt Snatches@22kg
10 FR Lunges@2-20kg
10 Thrusters@2-20kg
17:01 Holy shhttt

Extras-
200m Farmer's Walk@2-20kg (Ev. drop 10 double KB Russian Swings-10 Bent Over Rows, 4 stops)
200m Front Rack Walk@2-20kg (Ev. drop 10 Push Presses@2-20kg 10 Floor Presses@2-20kf 2 stops)

Open Season 5 (19.2/16.2)

WOD:
Eight Minutes to Complete:
25 Toes to Bars
50 Double Unders
15 Squat Cleans@135lbs
25 Toes to Bars
50 Double Unders
13 Squat Cleans@185lbs
Until 12 min. to Complete:
25 Toes to Bars
50 Double Unders
11 Squat Cleans@225lbs
Until 16 min. to Complete:
25 Toes to Bars
50 Double Unders
9 Squat Cleans@275lbs
Until 20 min. to Complete:
25 Toes to Bars
50 Double Unders

Finally Finally Finally-257 reps

Do Singles !! Thanks Ben @Wodprep 

6th time is a fucking charm🙄