LPO 149

WOD:
6x 6 Front Squat @90kg- 6 Muscle Snatch- 4 Snatch Push Press- 4 OHS@55kg
6x 6 Snatch High Pull @80kg- 4 Power Clean- 4 Push Press- 4 OH Lunge@70kg

Open Prep 29

WOD:
2 min. max Double Under-144

For Time:
1000m Row
50 Box Jump @24'
30 Chest to Bar Pull-Up
10:13

rest as needed…

For Time 12-9-6:
Deadlift @130kg/285lbs
Burpees over Bar
6:11

couldn't grip the bar very well bc of excess sweat, so fng hot. But it also felt heavy.

MWOD+ABS

WOD
Band Distraction Hip
Backpack Distraction Traps
3x10 GHD Sit-Up- 1 Muscle-Up to L-Sit
3x15 Wtd. Back Ext.@22.5kg- 3 Skin the Cat on Bar

2 min. max reps Double Under-125

LPO 148

WOD:

6x 6 Back Squats@100kg- 6 Hang Power Snatches@60kg
6x 6 Clean Pulls @130kg- 6 Hang Power Cleans @70kg
2x3 Dragon Flags

Open Prep 28

WOD:
For Quality
7-8-9
Chest to Bar Pull-Up
Handstand Push-Up (hands on 25kg plates, strict)

For Time
4 Rope Climbs -2:53, needs work

For Time
10 Toes to Bar
20 Wall Balls @12kg -10 ft.
30 Double Unders
rest 2 min.

1:48-1:43-1:53-2:20 …last set WallBall kept slipping, hot, sweaty

Open Prep 27

WOD:
Grid Score Thruster Test 20 @135lbs- 53 sec.

5-3-1 Thruster
185lbs- 205lbs- 230lbs

3x 4 min.
500m Row
21 Thrusters @95lbs
Max DB Snatch (alt.) @27.5kg
Rest 1 min.

4 DB Snatch, 2 DB Snatch, 16 Thrusters

LPO 147

WOD:
Chest to Bar Pull-Ups
6-6-5-5-4-4

3x 6 Front Squat @90kg- 6 Muscle Snatch- 4 Snatch Push Press- 4 OHS@50kg
3x 6 Front Squat @90kg- 6 Muscle Snatch- 4 Snatch Push Press- 4 OHS@55kg
6x 6 Snatch High Pull @75kg- 4 Power Clean- 4 Push Press- 4 OH Lunge@70kg

Open Prep 26 (CF Linchpin)

WOD:
4 Rounds for time:
25 Wallballs @20#
15 KBS @24kg
10 Box Jumps @30'

9:38

LPO 146/ Open Prep 25

WOD:
6x 6 Back Squats@100kg- 6 Hang Power Snatches@60kg
6x 6 Clean Pulls @130kg- 6 Hang Power Cleans @70kg

14.2
Bad Hand Rip, threw in towel, still most hated WOD, 54 reps

Lots of C-B to come

Smolov Jr 20 (Max Out)

WOD:
4 Rounds Not for Time:
20 ft. Handstand Walk
10-15 sec. L-Sit on rings
5 Chest to Bar Pull-Ups
3 Overhead Squats @Bar-40kg-60kg-80kg Max Reps @80kg -10 reps

Back Squat 3-3-3-3-3-3-1-1-1
120kg-125kg-130kg-135kg-140kg-145kg-150kg-155kg-160kg(F)

4 Rounds For Time:
6 Deadlifts @130kg
6 Box Jumps@ 24'

2:25

LPO 145 (Finger Test)

WOD:
6 x 6 Front Squats @90kg- 6 Muscle Snatches- 4 Snatch Push Press - 4 OHS @50kg

6 x 6 Snatch High Pulls @75kg- 4 Power Clean- 4 Push Press- 4 OH Lunges (right leg) @70kg
example

Smolov Jr 19/ Open Prep 24

WOD
Back Squat 8x4 @135kg

5 min AMRAP:
Burpee Box Jumps @24'

52 Reps

10 min:
Handstand w/ nose balance

Open Prep 23

WOD:
5 Rounds not for time
1 Rope Climb
5 Triple Unders
5 Toes to Bar

Bench Press 8-8-6 @185lb-205lbs-225lbs

For Time:
500m Row
30 Bench Press @135lbs
1000m Row
20 Bench Press @135lbs
2000m Row
10 Bench Press @135lbs

19:16

Gymnaintenance/ Smolov Jr 18

AM WOD:

For Quality reps-

5x6 Forearm Support to Bottom of Dip on P-Bars

3x12 Chinese Rows

3x60 sec. Static Dead Bug

Voodoo Mob sprinkled in between


PM WOD
7x5 Back Squats @125kg

Open Prep 22

WOD:
For 10 min. 1 min. on 1 min. off-
Hollow Body to Superman

For 10 min. 
Odd min. 40 Double Unders
Even min. 10 Burpees

For 10 min. 1 min. on 1 min. off-
Freestanding Handstand attempts

Smolov Jr 17/ Open Prep 21

WOD:

6x6 Back Squat @115kg

14 min. AMRAP

60 Cal. Row

50 V-Ups

40 Wall Balls @12kg

30 MB Slams @30lbs

20 Ring Dips

1 Round, 18 cals

5 min. Moderate Suck

WOD
Hold a 5 min. Plank, or accumulate 5 min.

30 min Mobility 

Smolov Jr 16/ Open Prep 20

WOD:

Back Squat 10x3 @135kg

After each set 2 deficit Handstand Push-Up 12'

2 min. AMRAP

KB Thruster @2-16kg  41 Reps

2 min. Rest

2 min. AMRAP

V-Ups- 32 Reps

2 min. Rest

2 min. AMRAP

Supine Ring Rows- 33 Reps

Smolov Jr 15/ Open Prep 19

WOD:
8x4 Back Squat @130kg

With a 4 min. Running Clock:
Row 500m
20 Box Jump Overs @24'
Max Double Unders
Rest 4 min. and Repeat for a total of 3 Rounds

44-43-49

Smolov Jr 14/ Open Prep 18

WOD:

7x5 Back Squat @120kg

8 Min. AMRAP

 3-6-9-12-15-18

Knees To Elbows (suspended in ab straps)

KB Deadlift @32kg

Overhead Squat @40kg

138 Reps

Open Prep 17 (Inspired by CF Invictus)

WOD:
3 Rounds not For time
50-60 dec. Handstand Hold (nose touching wall)
40-50 Double Unders
15 Std. Straddle Leg Lifts

For a total of 6 Rounds, every 3 min. complete
250m Row
10 Burpee Over The Box @24
8 Strict Quality Dips (deep and turn out hands at top)
Rest 1 min.

5th round- 7 dips, 6th round -6 Dips

Smolov Jr 13

WOD:
Back Squat 6x6 @110kg

Snatch Push Press 4-3-2-4-3-2 @60kg-70kg-80kg-70kg-80kg-90kg

Glute Ham Raise (band assist) 3x5

Sitio Wods (Open Prep 11-16)

27/12/14
6x Run + or - 400m (hilly terrain)
Rest 2 min. in between 
1:22, 1:14, 1:13, 1:14, 1:15, 1:14

28/12/14
For Time:
21-15-9
KB Thruster @2-20kg
Ring Row
3:53

12 min. AMRAP
50 ft. Handstand Walk
100 ft. Goblet Walking Lunge @1-20kg
2 Rounds +3feet.

29/12/14
For Time:
Run + or - 1600m (hilly terrain 7:21)
50 Ring Dips
30 KB Snatch @20kg (only right arm)
12:35

31/12/14 
For Time:
+ or - 400m Walking Lunge 10:01 295 reps (hilly terrain)
rest 5 min.
"JT"
10:38

1/1/14
OTM:
8 KB Bent Over Rows @2-20kg
12 Band Slams (JC predator bands, try to mimic ski erg)

3 Max Sets of  KB Push Press @2-20kg 
20-18-10

2/1/14
3x 5 min. intervals w/ 2 min. Rest in between
12 Burpees
21 KB American Swings @20kg
Run + or - 200m

1 Round, 12, 21 +100m
1 Round, 12, 20
1 Round, 12, 6
This was worst!!! Very Hot