LPO 165 (PR Power Snatch)

WOD:
Power Snatch:4-4-4-4-4@65kg-3@70kg-2@75kg-1@80kg-1@90kg(F)-1@90kg(PR)
1 Full Clean-2 Split Jerks@95kg
1 Full Clean-2 Split Jerks@100kg
1 Full Clean-2 Split Jerks@105kg
2 Full Cleans-1 Split Jerk@95kg
2 Full Cleans-1 Split Jerk@100kg
2 Full Cleans-1 Split Jerk@105kg
1 Full Clean-2 Split Jerks@95kg
1 Full Clean-2 Split Jerks@100kg
1 Full Clean-2 Split Jerks@105kg

When a AMRAP Turns Into Something Else

WOD:
5 min. AMRAP Ring Muscle-Ups -28 OBS-5/28!!
Did 30 mus in 5:23

3x5 Bench Press-Max DU attempt
65kg-11
70kg-72
75kg-30

12 Toes to Bar OTM until you can't do 12…failed in 4th minute
then did two sets of 7, for a volume of 50

A Dirty Superset

WOD:
3x5 Clean Pulls@130kg-5 Power Cleans@90kg
3x5 Deep Ring Curl to  Push-Ups (Backwords Roll Progression)

Pause For Gains

WOD:
5-5-5 Front Squats with 2-3 sec. in bottom@95kg
After each hit 3 rope climbs

1 set of each
Max Strict HSPU-23
Max Kipping HSPU-20
rest as needed in between

Puke w/ A Partner

WOD:
5-5-5 Shoulder Press (Deload) 50kg-55kg-60kg

With a Partner:
60 Pull-Ups (Partner hangs hollow from bar)
60 Push Presses@95lbs (Partner holds 95lbs over head)
60 Front Rack Lunges@115lbs (15 E Legx2, Partner Holds 115lbs in Front Rack)
60 Push-Ups (Partner holds a FLR)
60 Deadlifts @235lbs (Partner holds bar locked out w/ 235lbs)
Sam and Matt 13:50

LPO 164

WOD:
4-4-3-4-4-3-4-3 Snatch@70kg-75kg-80kg
8x1 Power Clean-3 Split Jerks@100kg

Chest Please

WOD:
4x5 Chest to Bars-MWODs
3x10 Ches to Bars-MWODs
5-3-1 Bench @100kg-110kg-120kg

Swings on Rings (back still dead)

Back is Dead

WOD:
AMRAP 10 min.
2 20 ft. Rope Climbs
10 Hollow Rocks
8 Banded Push-Ups (green)
40 Double Unders
3 Rounds, 2, 7 HR

5-3-1 Deadlift 150kg-170kg-190kg

Dreams of a Ring Backwards Roll

WOD:
4x8 Front Rack Step-Ups@2-22.5kg DBs-8 KB Cleans@2-28kg
(better than last time ;)
15 min. Backwords Roll on Rings attempts (F0), mobes,

Dreams
Goals

PRess

WOD:
Shoulder Press 5-3-1 70kg-75kg-80kg (2)

15 min AMRAP:
250m Row
18 Chest to Bars
9 Strict HSPU @6 inch deficit

3 Rounds, 250,18,5

Muscle Snatch for Gains

WOD:

Muscle Snatches 3-3-Max(3 :)@70kg

6x3 Power Cleans-3 Push Jerks@90-90-95-95-100-100kg

3x15 Toes to Bars-15 Ring Dips (sset)

Chest and Abs

WOD:
Bench Press 3-3-Max(8)@100kg
5 min. AMRAP
GHD Sit-Ups, every break 20 ft. HS Walk :45 Reps

Humpday Deads

WOD:

Deadlift 3-3-Max(6 w/ used wraps this set) @170kg

4x6 Strict Chest to Bars-6 Deficit Strict HSPU @6 inches

Gripped

WOD:
4x20 (10E) DB Lunges@2-25kg (not front rack)-3 Rope Climbs

Tabata V-Up 8-8-7-7-7-7-6-5
Tabata Ring Support After 3rd, 10 sec/20sec

Press-MU

WOD:
3-3-Max Shoulder Press@70kg (immediately after do 3 Muscle-Ups, third set max MU)
Press 3(3)-3(3)-6(2) Got 2 MU on 3rd set…
this pissed me off so I kept doing Muscle-ups until I got 30 reps

3x10 Bent over Rows@70kg

Exercise in Humility

WOD:
4 Rounds For Time:
500m Row
6 Front Squats@100kg
14:44-Deathblow

5x6 Strict Chest to Bars
1 set Max DB Push Press@2-27.5kg/60.5lbs dumbells-15 reps

Renegade Bench

WOD:

Bench Press@90kg 5-5-MAX (12)

OTM for 10 min.

10 Renegade Rows@22.5kg dumbells

Practice: Kip-Up on rings

50 is Fun

WOD:

5-5-5 Deadlift@150kg-170kg(f4)-170kg(used wraps :)

For Time:

50 Toes to Bar 

every break 12 kipping HSPUs

4:58, 36 HSPUs

Step-Up-Almost Throw-Up

WOD:
3x1 min. Walking SL RDL@2-22.5kg DBs-1 min. HS Hold attempts
4x10 Rack Step-Ups@2-20kg (20 inch box)-10 KB Cleans@2-24kg
5x6 Strict Chest to Bar Pull-Ups

Off The Press

WOD:
3x12 Barbell Back Ext.@20kg-12 Wtd. GHD Sit-Ups@10lbs
3x5 Shoulder Press@65kg-5 Pendlay Row@85kg

50 UB Russian Swings@32kg

Team CF JB

WOD:
In teams of 3, 5 Rounds for Time-
100m Farmer's Walk@2-20kg KB
Max Push-Ups
Max Wall Balls-10ft @15lbs

Rotate when person gets back from Walk

11:13-503 Reps

For Time:
50 Chest to Bar Pull-Ups
every break-12 Burpees

7:07 48 Burpees….Failed on 50th rep kkkk

LPO 163 (Competition Working Cup)

WOD:
COMPETITION
3 ATTEMPTS:
 MAX SNATCH -85KG-90KG(F)-90KG
 MAX Clean AND Jerk-115KG-120KG-125KG
total- 215kg

https://www.youtube.com/watch?v=njuNCeVx3C8