LPO 42

WOD:

6x5 Snatch @70-75% 
6x2 Cleans 2 Jerks @70-75%
5x5 Snatch Pulls (not high pulls) @moderate
5x5 Back Squat @heavy

Sn-60kg
C+J-85kg
SnP-90kg
BS-120kg

New Tree

WOD:
Muscle-Up 6x5
Leg-Raise Chin Over Bar 5x5 http://www.youtube.com/watch?v=JDyBWQxSZXM

Comments: MUs failed on 2nd and 4th set, only got 4 then shook it out and got the 5th both times.

LPO 41

28/11- NEWOD (No excuse WOD) 50 Burpees -2:25

29/11

6x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press @55kg
6x 3 Muscle Clean- 3 Push Press- 3 Lunges OH @70kg
4x5 Clean Pulls @120kg (add shrug and plantar flexion)
5x5 Front Squat @95kg
4x5 Clean Deadlifts @130kg
5x10 GHD Sit-Ups
later in the day....
Quick Metcon 100 SDHP @24kg KB -2:31

Turk it

WOD:
5x 4 Turkish Get-Up (Rt/Lt)
40 Total
Rest as needed in between Arms.

4X 25 Hollow Rocks- 25 Superman Rocks

10th Round KO

WOD:
3x 3 Negative Bar Muscle-Ups
then...
EMOM for 12 min.
3 Muscle-Ups
50m Shuffle (25 down and back)

Comments: Sam and I encountered Muscle-Up trouble in the last 3 min.


http://www.youtube.com/watch?v=kMP5Uij_tOg

http://www.youtube.com/watch?v=cY6JdwFKa1M

LPO 40

Yesterday:
Crush some MWODs and ....
Pull-Ups-
10 @BW, 3@16kg, 5@7kg, 3@16kg, 5@7kg


WOD 24/10:
6x5 Snatch @70-75%  http://www.youtube.com/watch?v=jTBFRWqK7fE
6x2 Cleans 2 Jerks @70-75% http://www.youtube.com/watch?v=HLnxeiQFJJ4&feature=youtu.be
5x5 Snatch Pulls (not high pulls) @heavy
5x5 Front Squat @heavy
5x10 GHD Sit-Ups

Sn-60kg
CJ-85kg
SnP-100kg
FrSq-95kg

LPO 39

WOD:

6x 4 Power Snatch-4 Overhead Squat @75%-80% (1RM Pwrsnatch)
6x 3 Power Clean-3 Power Jerk @70% (1RM Power C+J)
5x5 Snatch High Pull @80% (1RM Sn. High Pull)
5-4-5-4-5-4 Back Squat @Heavy

Matt-
PS-OHS 55kg
PC-PJ 75kg
Sn HPull 75kg
Bk Sq 110kg-120kg

Comments: Felt Heavy today.

Free Falling

WOD:
For Quality...
10-8-6-4-2
Free Standing Handstand Push-Ups
Toes to Bar

Comments: on a scale of 1-10 performance was 4.5

Sunday Happy Hour

WOD:
3x  3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push-Press@52kg
      2 Muscle Snatch- 2 Snatch Balance- 2 Snatch Push Press@58kg
(6 total sets alternate weights)

5x 5 Thrusters @72kg
4x4 Snatch Pulls @88kg

Matt's Pick

WOD:
6 min. AMRAP
4 Muscle-Ups
10 Overhead Lunges (5EL) @2-16kg
rest 3 min.
6 min. AMRAP
6 Plyo Clap Push-Up
30 ft. Wtd. Broad Jump (holding 2-5kg plates)

Sam:
3 Rounds, 1 MU
7 Rounds, 6 PU, 15 ft. BJ

Matt:
4 Rounds, 1 MU
9 Rounds, 4 PU

LPO 38

WOD:
6x5 Snatch@70%-75%
6x2 Clean-2 Jerk@ 70%-75%
5x5 Snatch Pulls (not high, just shrug)@+100%(Snatch)

Snatch: 60kg
C, J: 85kg
SnP: 90kg

LPO 37

WOD:

6x 4 Power Snatch-4 Overhead Squat @75%-80% (1RM Pwrsnatch)
6x 3 Power Clean-3 Power Jerk @70% (1RM Power C+J)
5x5 Snatch High Pull @80% (1RM Sn. High Pull)
5-4-5-4-5-4 Back Squat @Heavy
5x10 GHD Sit-Ups

Matt-
PS-OHS 55kg
PC-PJ 75kg
Sn HPull 75kg
Bk Sq 110kg-120kg

Sam's Choice

WOD:
Tabata Pull-Ups (score lowest round)
Tabata Double Unders (score total)
Rest 2 min.
Run 1600m.

Matt:
PU-7, DU-168, Mile-6:53

Sam:
PU-7, DU-104, Mile-6:35

LPO 36

WOD:
Snatch: 6@50kg, 5@55kg, 6@55kg, 5@60kg, 6@55kg, 5@60kg
6x 2 Cleans 2 Jerks: 80kg
5x5 Snatch Pull: @70kg

LPO 35

WOD:
6x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press @53kg
6x 3 Muscle Clean- 3 Push Press- 3 Lunges OH @70kg
5x3 Clean Pulls @110kg
5x5 Front Squat @100kg (last set 4 reps)

60/45/20

MWOD: Bottom Squat

3x60 sec. (Plank Rt. Middle Lt.)
3x45 sec. Handstand against wall (try to keep off wall)
3x20 sec. Chin Over Bar

LPO 34 (Return 60%)

WOD:

6x 4 Power Snatch @60%

6x 2 Power Clean-2 Power Jerk@60%

5x 4 Snatch High Pull

4-3-2-3-4 Back Squat

5x10 GHD Sit-Ups

PS-50kg

PCPJ-70kg

SHP-70kg

BS-110kg-120kg-120kg-110kg-100kg

60-45-30

MWOD: Hip Capsule Opener
Stretch: Splits
3x60 sec. Headstands
3x45 sec. Bridge Up
3x30 sec. Hollow Body Hold

Rest as needed in between

VACATION WODS

21/9
3X12 DB Chest Press@70lbs
3X12 DB Front Squat @70lbs
3x12 DB Bent Over Rows @70lbs
OTM 10 min. 30 sec. Row 30 sec. off

9/23
OTM 10 min 30 sec. Double Unders 30 sec. off
3x10 Strict Pull-Ups
3x 10 Diamond Push-Ups

9/24 Crossfit Gryphon Cleveland, TN
4x5 Back Squats @70% 265lbs
15-12-9-12-15
Hang Power Clean@115lbs
Knees To Elbows
KB Swings@55lbs
15:00
6 min AMRAP 30 Double Unders 20 Sit-ups
3 Rds 30 DUs 10 SUs (Jump rope not ideal length)

9/25 Crouching Tiger
50 Squats
50 Push-Ups
50 Pistols
25 Finger Tip Push-Ups
50 Side-Lunges
25 Knuckle Push-Ups
50 Lunges
25 Diamond Push-Ups
12:38

9/26 Old gym visit
1000m Row Warm-up
1 x 3 Muscle Snatch-3 Snatch Balance- 3 Sn. Push Press
Had to leave

9/28
OTM for 10 min. 3 Muscle-Ups

3/10
3 Rounds for time:
10 Burpees
20 Tuck-Jumps
30 Push-Ups
40 Squats
50 Lunges
15:17