Open Prep 2

WOD:

4x A1-Back Lever Attempt P-bar
     A2-L-Sit-Handstand Attempt P-bar
     A3-Bar Pull-over to Bar Muscle-Up


B-
Time Cap-12 min.
90 Double Unders
30 Ring Muscle-Ups
Max 30 inch Box Jumps

27 Muscle-Ups….Injured tendon in my finger, that is why I shit the bed here??

LPO 144

WOD:
Power Snatch- 4-3-4-3-2-2-3 @60kg-65kg-60kg-65kg-70kg-75kg-65kg
Power Clean-Power Jerk 3/3-2/2-1 /2-3/3-2/2-2/1 @95kg-100kg-105kg-95kg-100kg-105kg
4x4 Snatch High Pull@85kg

LPO 143

WOD:
4x4 Front Squat@110kg
Snatch (full) 4-3-2-4-3-2-3-2 @70kg-75kg-80kg-75kg(F3)-80kg-85kg-80kg-85kg(F1)
7x 2/2 Clean and Jerk (full/split) @95kg-100kg-105kg-100kg-105kg-110kg-100kg
4x4 Clean Pull@130kg

Rowcovery

WOD:
30 min. Row @moderate
2:15-2:20 pace

OTM 10 min. Human Flag attempt

LPO 142

WOD:
5x4 Front Squats @110kg

2 Cycles:
4 Power Snatch-2 Snatch Push Press-4 OHS @60kg
3 Power Snatch-2 Snatch Push Press-3 OHS @65kg
2 Power Snatch-1 Snatch Push Press-2 OHS @70kg
60-65-70-60-65-70

3 Cycles:

1 Power Clean-3 Push Press @100kg

1 Power Clean-2 Push Press @105kg
100kg-105kg(PP-F1)-100kg-(PP-F2)-105kg(PP-F1)-100kg-105kg-(PP-F1)

4x4 Snatch Pulls@110kg

5 Rounds For Time:
3 Deadlifts @150kg
2 Ring HSPU
3:16

Open Prep 1

WOD:
5x A1- Handstand Hold (facing wall)
     A2-5 30" inch Box Jumps

B- 8-8-6 Wtd. Ledge Pull-Ups @9kg (MB in between feet)

C- For Time:
21-18-15-12-9-6-3
SDHP @20kg
Burpee over Bar

11:10

3x D1- 10 Sotts Press @20kg
     D2- 10 Wtd. V-Ups @9kg MB
     D3- 3-4 Handstand Walk attempts

LPO 141

WOD:
Power Snatch- 4-3-4-3-4-3 60kg/65kg
Power Clean/ Power Jerk- 3/3-2/2-1/ 2-3/3-2/2-2/1 95kg-100kg-105kg
Snatch High Pull 4x4 @85kg
10 min. OTM- 1 Human Flag attempt

"Olivia"

Found this on the internet, named after a baby Olivia, so I figured I should do it for my newborn also named Olivia.

WOD:
For Time-(30 min. Cap)
10 Thrusters @135lbs
40 Pull-Ups
200m Run
30 Thrusters @95lbs
30 Pull-Ups
400m Run
50 Thrusters@65lbs
20 Pull-Ups
800m Run

25:56


At School:
ACSM Sit-Up test: 60 sec. Max-Sit-Ups, w/ feet anchored and arms behind head, touch elbows to knees. 48. Classification: excellent.

ACSM Upper Body Strength test: 60 sec. Max Push-Ups, hands under shoulders, chin must touch ground. 63. Classification: excellent.

Sit and Reach test: 150, excellent.

LPO 140

WOD:
Front Squat 4x4 @110kg

Snatch (full) 4-3-2-4-3-2-3-2 @75kg(F3)-80kg(F2)-85kg(F0)-75kg-80kg(F0)-80kg(F2)-70kg-75kg(F3)-80kg(F1) Worst performance in this workout ever!!

2 Cleans (full) 2 Jerks (split) 2 reps @95kg-100kg-105kg-95kg-100kg-105kg-95kg

Clean Pull 4x4 @130kg


Obs:
30/01/15- Reason the workout was bad, bc of mallet finger…

OTM Gymnastics

18/11/14
WOD:
 Basketball Tourney for school, Performance rating 7.3

19/11/14
WOD:
OTM for 10 min.
on P-bars, L-Sit to Elbow Lever

OTM for 10 min.
1 Back Lever attempt

5 Rounds 1 min. on 1 min. off (10 min.)
Max Bar Pull-overs 3-2-3-2-3

OTM for 10 min.
30 sec. Handstand Walking

LPO 139

WOD:
5x4 Front Squat @110kg

2 Cycles:
4 Power Snatch-2 Snatch Push Press-4 OHS @60kg
3 Power Snatch-2 Snatch Push Press-3 OHS @65kg
2 Power Snatch-1 Snatch Push Press-2 OHS @70kg
60-65-70-60-65-70

3 Cycles:

1 Power Clean-3 Push Press @100kg

1 Power Clean-2 Push Press @105kg

100kg(PP-F1)-105kg(PP-F1)-100kg-105kg(PP-F1)-100kg(PP-F2)-105kg (PP0F0)

4x4 Snatch Pulls @105kg

3-3-3-2-1 Deadlift @150-150-170-190-195-kg

3x10 Ring Rows (horizontal)

"Angie"

WOD:
Wtd. Ring Dips 10-10-8-4 @7.5kg-7.5kg-15.5kg-23.5kg

Angie For Time:
100 Pull-Ups
100 Push-Ups
100 Sit-Abs (ab-mat, arm use ok)
100 Squats
18:04

Wtd. P-Bar Dips 5-5-3-1 @16.5kg-16.5kg-25.5kg-32.5kg

What I Can Get In

WOD:
4-4-4-4-4 Front Squat @245lbs

KB Linda (2 Kettlebells of death)

WOD:
A)
2 min. Max Double Unders -148
rest 2 min.
2 min. Max Pull-Ups (strict on ledge)- 27
rest 2 min.
2 min. Max HSPU (strict)-32

B)
10-1
KB Single-Leg Romanian Deadlift (Reps for each leg, alternating) @2-20kg
KB Bench Press @2-20kg
KB Clean (not squat) @2-20kg
18:07

C)
3 Rounds Not for time:
12 V-Ups
45 sec. Handstand hold (facing wall)

LPO @ CF Leblon

WOD:

Power Snatch 4-3-2-4-3-2 @135lbs-145lbs-155lbs-135lbs-145lbs-155lbs

Power Clean/Power Jerk 2/2-2/2-1/ 2 -2/2-2/2-2/1 @215lbs-225lbs-235lbs-215lbs-225lbs-235lbs

4x4 Snatch High Pull @185lbs

Sunday 60

WOD:
3x10 E.L Step-Up @2-20kg KB

For Time:
10-20-30

Air Squat
HSPU
Air Squat
Pull-Up (ledge/strict)
11:59

Conditioner

WOD:
A-Row 5k 21:20 (moderate intensity)

B- 3 Rounds for time:
21 Thruster @75lbs
18 total Jumping Lunges
15 Hollow Rocks
12 Sumo Deadlift High Pull@75lbs
9 Pull-Ups
6 Overhead Squats @75lbs
3 Burpees
12:20

C- 4 Rounds not for time
L-Sit- Elbow Lever
Leg-less Rope Climb



Later at college had to do a VO2 max test, 20 m. Shuttle, 8 Rounds 63-20m shuttles, 47,5 VO2 max…Was not expecting that.

LPO 138 (PR Clean 125kg)

WOD:
Snatch
4@60kg
4@70kg
4@75kg missed 1(3reps)
3@80kg
2@85kg
4@75kg
3@80kg
2@85kg (missed both)
3@80kg (missed 2)
2@85kg

Clean and Jerk
2/2 @85kg
2/2 @95kg
2/2 @100kg
2/2 @105kg
1/1 @110kg
1/1 @115kg
1/1 @120kg Not a PR
1/1 @125kg PR
1/1 @110kg

Military Auxiliary

WOD:
5x6 Std. Military Press 105lbs-125lbs-145lbs-135lbs-155lbs
5x6 Strict Toes to Bar
6x 20 sec. L-Sits on P-Bar
5 P-Bar Back Lever Straddle attempts
10 min. practice P-bar Elbow stand

LPO 137

WOD:
2 Cycles:
4 Power Snatch-2 Snatch Push Press-4 OHS @60kg
3 Power Snatch-2 Snatch Push Press-3 OHS @65kg
2 Power Snatch-1 Snatch Push Press-2 OHS @70kg
60-65-70-60-65-70

3 Cycles:

1 Power Clean-3 Push Press @100kg

1 Power Clean-2 Push Press @105kg

100kg-105kg-100kg(F1)-105kg-100kg-105kg

Snatch Pulls 4x4 @105kg

5 Rounds For Time: 

4 Front Squat@105kg

40 Double Unders

7:20

OTM for 5 min.

3 Deadlifts @150kg