Neck Tweak

WOD:

Too many bent over rows yesterday, tweaked my neck after a nap, oh well I rocked this after….

Worked these together today Shoulder Press-Back Squat

Shoulder Press 5-5-5-5-Max @65%-70%-75%-80%-85%-56kg-62kg-65kg-70kg-75kg(5)

Back Squat 5-5-5-5-Max @65%-70%-75%-80%-85%-102kg-110kg-120kg-125kg-135kg(6)

21-15-9

Power Cleans@42.5kg

Pull-Ups

4:22

Running and Pumps

WOD:

8x

In 2 min. run 400m, Max Rep DB Bent Over Row @2: 16kg-17kg-18kg-19kg-20kg-21kg-22kg-23kg

60 sec. rest in between each round
17 reps every round

Main Site (Tore it down)

WOD:
For Time:
80 Squats
70 Push-Ups
60 Alternating Pistols
50 SDHP@20kg
40 1 Arm OHS@16kg
30 HSPU
20 Thrusters@2-16kg
10 Bar Muscle-Ups ….bar broke :(

Deloadacon

WOD:
5 rounds For time:
100m Run
5 Deadlifts @120kg
15 Hip Extensions
5 Bench Presses@80kg
15 Toes to Bar
5 Strict Chest to Bar
17:26

50 ghd Sit-ups

LPO 171

WOD:
8x3 Muscle Snatches-3 Snatch Push Presses-3 OHS@65kg
8x3 Power Cleans-3 Push Presses-3 Jerk Lunges@80kg-80kg-85kg-85kg-90kg-90kg-90kg-90kg
4x5 Clean Pulls@130kg-5 Snatch Balances@20kg

General Cluster

WOD:

3x2 Ring HSPU

3 min. Max Clusters@60kg-22 reps

Pre-Exhaustion

15 V-Ups-Max Toes to Bar-5 (:O)

12 V-Ups-Max Toes to Bar-7 

Barfees=Burpee Chest to Bar Pull-Ups

WOD:
Shoulder Press 5x5@40kg-40kg-45kg-50kg-50kg
Front Squat 5x5@62kg-70kg-77.5kg-85kg-95kg

8 min. OTM:
5-7 Burpee Chest to Bar Pull-Ups-20 High Knees
7-7-5-5-7-7-5-7

LPO 170 (Test Day 100kg Snatch)

WOD:
Work up to 1 RM Snatch-100kg 
(failed numerous @105, then 2x @102.5kg

4x2 Full Cleans-2 Split Jerks@100kg-105kg-100kg-105kg

LPO 169

WOD:
3x4 Muscle Snatch@60kg
6x3 Power Snatch@65kg-70kg-65kg-70kg-65kg-70kg
3x3 Muscle Clean-3 Push Presses@90kg
6x2 Power Cleans-2 Push Jerks@95kg-100kg-95kg-100kg-95kg-100kg

5-4-3-2-Max Bench/Deadlift

5-4-3-2-Max Bench/Deadlift@75%-80%-85%-90%95%
Bench@95kg-100kg-106.25kg-112.5kg-120kg(1* jorge)
Deadlift@147.5kg-157.5kg-167.5kg-177.5kg-187.5kg (3* wraps on this set only)

5-4-3-2-Max Back Squat

WOD:

5-4-3-2-Max rep Back Squat@75%-80%-85%-90%-95%

116.25kg-125-132.5-140-147.5(2)

5 Rounds for Time:

30 Cal Row

30 Double Unders

30 EL Mountain Climbers

16:25

Clean AIR CON

WOD:
3x3 Ball-Ups on rings

Shoulder Press: 5-4-3-2-Max 75%-80%-85%-90%-95%
63.75kg-67.5kg-71.25kg-76.25-81.25(2)

8 min. AMRAP:
3 Clean and Jerks@80kg
6 Air Squats
6 Clean and Jerks@80kg
12 Air Squats
9 Clean and Jerks@80kg
18 Air Squats
12 Clean and Jerks@80kg
24 Air Squats
15……..

88 reps

LPO 168

WOD:
3x3 Power Snatch@65kg
5x4 Full Snatch @80kg (4-4-4-4-F3)
3x2 Power Cleans-2 Push Jerks@95kg
6x2 Full Cleans-2 Split Jerks@100kg

Bench-Deadlift

WOD:

5x3 Bench-3 Deadlifts (5th sets max reps)

Bench 70%-75%-80%-85%-90% -87.5kg-95kg-100kg-105kg-110kg(5)

Deadlifts 70%-75%-80%-85%-90%-137.5kg-147.5kg-157.5kh-167.5kg-177.5kg(only set w/wraps-7)

Back to Skwaaat

WOD:
Back Squat 3-3-3-3-Max@70%-75%-80%-85%-90%
115kg-120kg-125kg-130kg-135kg(5)

in between strict muscle-up work and some monkeying around

Monday's For Metcons

WOD:
3-3-3-3-MAX Shoulder Press@70%-75%-80%-85%-90%
60kg-63.75kg-67.5kg-71.25kg-76.25(4)

8 min. AMRAP:
50 Double Unders
25 HSPU (kip)
40 Double Unders
20 HSPU
30 Double Unders
15 HSPU
20 Double Unders
10 HSPU
10 Double Unders
5 HSPU
10 Double Unders
5 Chest to Bar Pull-Ups
20 Double Unders
10 Chest to Bar………………………..

220 reps…one day get to Chest to Bar

LPO 167

WOD:
3x3 Power Snatch@65kg
5x4 Full Snatch @80kg (F3-F2-F3-4-F3)
3x2 Power Cleans-2 Push Jerks@95kg
6x2 Full Cleans-2 Split Jerks@100kg
4x5 Snatch High Pulls@85kg-5 Back Squats@110kg (supersets)

LPO 166

WOD:
3x4 Muscle Snatch@60kg
6x3 Power Snatch@65kg-70kg-65kg-70kg-65kg-70kg
3x3 Muscle Clean-3 Push Presses@80kg
6x2 Power Cleans-2 Push Jerks@95kg-100kg-95kg-100kg-95kg-100kg
4x5 Deadlifts@130kg-5 Clean Pulls@130kg (supersets)

Bench-Deadlift Superset

WOD:
500m Row test 1:41

5x5 Bench-5 Deadlifts (5th sets max reps)

Bench 65%-70%-75%-80%85% -82.5kg-87.5kg-95kg-100kg-105kg(7)

Deadlifts 65%-70%-75%-80%85%-127.5kg-137.5kg-147.5kg-157.5kh-167.5kg(only set w/wraps-10)

Back To Squat

WOD:
Back Squat 5-5-5-5-Max
65%-70%-75%-80%85%
110kg-115kg-120kg-125kg-130kg(7)

5 Legless Rope Climbs

Only on Mondays

WOD:
5-5-5-5-MAX Shoulder Press@55kg-60kg-64kg-68kg-72kg(7)

10 min. AMRAP
50 Wallballs@25lbs-10ft
50 Chest to Bars
50 HSPU (kipping)
50 cal Row

134 reps