OTM Jon's Gym

WOD:
OTM for 10 min.
5 Strict Pull-Ups
OTM for next 10 min.
10 Squat Jumps

10 min. practice Freestanding Handstand Push-Up against wall

Crossfit Harbor East

WOD 1
5-5-5 Front Squat
135lbs-155lbs-185lbs
For Time:
50 Front Squats @135lbs
50 Hand Release Push-Ups
50 Box Jumps @24 inches
9:53

WOD 2
8 min. EMOM 2 Clean and Jerks
135lbs-135lbs-155lbs-155lbs-185lbs-185lbs-205lbs-205lbs

US Vacation WODS 21/7-28/7

21/7
3x10 Back Squat @225lbs
5x5 Hang Muscle Clean @155lbs
5x5 Bench Press @205lbs
3x10 Pull-up (last 4 reps on 3rd set kipping)
3x10 HSPU

23/7
5x3 Muscle Snatch-3 Snatch Push Press-3 OHS @95lbs
5x3 Muscle Cleans-3 Thrusters @135lbs
3x8 DB Lunge e/leg @50lbs each hand
3x8 T-Bar Row @2-45lbs

25/7
3x400m Row 1:57-1:50-1:51
3x5 DB Front Squat @2-70lbs
3x5 DB Shoulder Press@2-55lbs
3x8 Pull-Ups
1x5 TGU rt side unbroken then left side unbroken@55lbs DB

26/7
3x5 DB RDL @70lbs superset to 10 Squat Jumps
3x5 DB Bent Over Row @70lbs superset to 10 MB Slams @12lbs
3x5 DB Thruster @60lbs superset to 10 Toes to Bar
3x 20 sec. L-Sit

28/7
12 Min. AMRAP
6 Strict Pull-Ups
6 Strict HSPUs
12 KB Sumo Deadlift High Pull @45lbs
7 Rounds +4 Pull-Ups

2 Rds x12 reps each, not for time
1 Arm KB Bent Over Row@45lbs
SL Squat
Push-Up to Pike
Bicep Curl
Tri Ext.

Lungpunch

WOD:
12-9-6
Bar Muscle-Ups
Pistols (12-9-6 each leg, alternating)

7:20

Pull-Ups 12-11-8
10 min. Practice freestanding HSPU

"Annie"

WOD:
For Time-
50-40-30-20-10
Double Unders
Sit-Ups
7:04

For Jackedness-
(all these rest as needed in between)

3x8 Tempo Pendlay Row 3/1/1
3x8 Box Jumps @30'
3x 500 ft. Farmer's Walk @2-20kg plates
3x8 Bridge-Ups

LPO 110

WOD:
6x 1 Power Snatch-1 Snatch-1 Power Snatch-1 Snatch@60kg
6x 1 Power Clean-1 Clean-1 Power Clean-1 Clean @90kg
6x 1 Push Jerk-1 Split Jerk-1 Push Jerk-1 Split Jerk @90kg (power clean to start)
4x5 Front Squat @100kg
4x4 Snatch Pull @100kg (not high pull)

Rings in Trees, Toes to Bars

WOD:
7x10 Toes to Bar
3-3-2 Ring HSPU https://www.youtube.com/watch?v=PtBFHpa-JeQ

LPO 109

WOD:
6x 3 Power Snatch- 3 Snatch Push Press- 3 Overhead Squats @60kg
6x 3 Power Clean- 3 Push Jerk- 3 Jerk Lunges (overhead lunge to 90 deg) @80kg-80kg-85kg-85kg-90kg-90kg
4x4 Snatch Pulls (no arm bend) @100kg
5x5 Front Squats @100kg
5x4 Deadlifts @140kg
3x10 Wtd. Back Extensions @15kg

Skillplexes

WOD:
3x For Practice:
3 Skin the Cat w/ tuck (bar)
L-Sit to Shoulder Stand
2 Bar Muscle-Ups to Front Lever w/ tuck

6x Ring Muscle-Up to L-Sit to slow lower to hang to Inverted tuck to slow lower
5 Bridge-Ups in between the 6 sets

3x3 each arm Uneven Ring Pull-Ups

10 min. Practice headstand to HSPU (freestanding)

LPO 108

WOD:
6x 4 Hang Power Snatch @60kg (alternate above knee, below knee, above knee, below knee)
6x 3 Hang Clean @90kg (alternate above knee, below knee, above knee. This is where you go in the hole or squat clean)
6x 1 Power Clean- 3 Push Press @80kg-80kg-85kg-90kg-95kg-100kg(F2)
5x 5 Back Squat @110kg

LPO 107

WOD:
6x 1 Power Snatch-1 Snatch-1 Power Snatch-1 Snatch@60kg
6x 1 Power Clean-1 Clean-1 Power Clean-1 Clean @90kg
6x 1 Push Jerk-1 Split Jerk-1 Push Jerk-1 Split Jerk @90kg (power clean to start)
4x5 Front Squat @100kg
4x4 Snatch Pull @100kg (not high pull)
3x12 Band Pull-Aparts
3x12 KB Bent Over Row 2-24kg

1 Hand Bandit

Attempted to do my LPO workout at my house but popped a blood vessel in a finger on my left hand after 2 sets of the snatch complex (3 pow snatch-3 snatch push press-3 ohs @60kg), so I changed it up..

WOD:
10-1 (10 min. time cap)
DB Snatch @30kg Rt. arm only
Strict Handstand Push-Up
got 90 reps

5x5 Box Pistols @25kg (20 inch box)

Toe Up

WOD:
10x Muscle-Up- L-Sit- Slow control to Hang- Inverted Hang- Slow lower to Hang
(used some strict and some kipping MU, rest as needed)

75 Toes to Bar (rest as needed)

4th Of July Hero WOD "Forrest"

WOD:
3 Rounds For Time-
20 L Pull-Ups
30 Toes to Bar
40 Burpees
800m Run
38:53

RIP to Michele Feula who passed away from cancer on this day. She was a dedicated mother, wife and trainer.  She inspired and helped so many, including myself, we will miss you dearly. Love you.

LPO 106

WOD:
6x 1 Power Snatch-1 Snatch-1 Power Snatch-1 Snatch@60kg
6x 1 Power Clean-1 Clean-1 Power Clean-1 Clean @90kg
6x 1 Push Jerk-1 Split Jerk-1 Push Jerk-1 Split Jerk @90kg (power clean to start)
4x5 Front Squat @100kg
4x4 Snatch Pull @100kg (not high pull)
4x5 Strict Ring Dips (deep w/ turn out @support)
3x10 Horizontal Ring Rows (feet held by someone, get a little semi false grip on it)

Dust Off The Old Rings

WOD:
3x Max P-Bar L-Sits- 40sec/ 35 sec/ 25 sec
5x Try for 5 Muscle-Ups (rings) 5-4-5-4-3
3x 4 Band Assist (little red rogue) Front Lever (bar)

LPO 105

WOD:
6x 3 Power Snatch- 3 Snatch Push Press- 3 Overhead Squats @60kg
6x 3 Power Clean- 3 Push Press- 3 Jerk Lunges (overhead lunge to 90 deg) @80kg
4x4 Snatch Pulls (no arm bend) @100kg
5x5 Front Squats @100kg