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)