Power Snatches 3-3-2-3-3-2-3@65kg-70kg-75kg
7x2 Power Cleans-2 Push Jerks@95kg-100kg-105kg (3 sets w/95kg)
5x4 Hang Snatch Pulls@105kg
Monday, August 31, 2015
LPO 186
WOD:
Power Snatches 3-3-2-3-3-2-3@65kg-70kg-75kg
7x2 Power Cleans-2 Push Jerks@95kg-100kg-105kg (3 sets w/95kg)
5x4 Hang Snatch Pulls@105kg
Power Snatches 3-3-2-3-3-2-3@65kg-70kg-75kg
7x2 Power Cleans-2 Push Jerks@95kg-100kg-105kg (3 sets w/95kg)
5x4 Hang Snatch Pulls@105kg
Friday, August 28, 2015
Thursday, August 27, 2015
LPO 185
WOD:
3x3 Muscle Snatches-3 Snatch Push Presses-3 OHS@65kg
Full Snatches 4-3-3-2-4-3-3-2-1@70kg-75kg-80kg-85kg(2)-75kg-80kg-85kg-90kg-95kg
3x2 Power Cleans-2 Push Jerks@95kg
2 Power Cleans-2 Push Jerks@100kg
4x4 Hang Snatch Pulls@105kg
Paused Safety Bar Box Squats 4-3-2-4-3-2@100kg-110kg-120kg
3x3 Muscle Snatches-3 Snatch Push Presses-3 OHS@65kg
Full Snatches 4-3-3-2-4-3-3-2-1@70kg-75kg-80kg-85kg(2)-75kg-80kg-85kg-90kg-95kg
3x2 Power Cleans-2 Push Jerks@95kg
2 Power Cleans-2 Push Jerks@100kg
4x4 Hang Snatch Pulls@105kg
Paused Safety Bar Box Squats 4-3-2-4-3-2@100kg-110kg-120kg
Wednesday, August 26, 2015
"Jerry" +
WOD:
1 set Max Reps
Ring Muscle-Ups-11
For Time-"Jerry"
1 mile Run
2 km Row
1 mile Run
22:31
3 Rounds for time:
10 Unbroken Squat Cleans@135lbs
rest 10 sec.
25 UB Wallballs@9kg
rest 2 min.
1:23-1:27-1:29 (8:19T)
3x15 Strict HSPUs
1 set Max Reps
Ring Muscle-Ups-11
For Time-"Jerry"
1 mile Run
2 km Row
1 mile Run
22:31
3 Rounds for time:
10 Unbroken Squat Cleans@135lbs
rest 10 sec.
25 UB Wallballs@9kg
rest 2 min.
1:23-1:27-1:29 (8:19T)
3x15 Strict HSPUs
Tuesday, August 25, 2015
Snatches For Dayz
WOD:
Work up to a Heavy Power Snatch-85kg (didn't try 90kg)
For Time
50 Power Snatches @60kg
7:26
Work up to a Heavy 3 Front Squats-1 Jerk (split)-120kg (didn't try 125kg)
Work up to a Heavy Power Snatch-85kg (didn't try 90kg)
For Time
50 Power Snatches @60kg
7:26
Work up to a Heavy 3 Front Squats-1 Jerk (split)-120kg (didn't try 125kg)
Friday, August 21, 2015
Estagio Con
WOD:
3x2 Power Cleans-3 Front Squats@80kg-100kg-105kg
4 Rds for time/12 min. cap
40 Double Unders (did all unbroken)
60m Front Rack Walking Lunges@2-20kg KBs
2 Rope Climbs
2 Rds, 40.60m.1 rope climb
3x2 Power Cleans-3 Front Squats@80kg-100kg-105kg
4 Rds for time/12 min. cap
40 Double Unders (did all unbroken)
60m Front Rack Walking Lunges@2-20kg KBs
2 Rope Climbs
2 Rds, 40.60m.1 rope climb
Thursday, August 20, 2015
LPO 184
WOD:
3x3 Muscle Snatches-3 Snatch Push Presses-3 OHS@65kg
3x3 Power Snatches@65kg
3 Power Snatches@70kg
3x2 Full Cleans-2 Split Jerks@100kg
2 Full Cleans-2 Split Jerks@105kg
2 Full Cleans-2 Split Jerks@110kg
4x5 Clean Pulls@135kg
Front Squats 4-3-2-4-3-2@100-105-110kg
3x3 Muscle Snatches-3 Snatch Push Presses-3 OHS@65kg
3x3 Power Snatches@65kg
3 Power Snatches@70kg
3x2 Full Cleans-2 Split Jerks@100kg
2 Full Cleans-2 Split Jerks@105kg
2 Full Cleans-2 Split Jerks@110kg
4x5 Clean Pulls@135kg
Front Squats 4-3-2-4-3-2@100-105-110kg
Wednesday, August 19, 2015
Deathgrip
WOD:
20 Bar Muscle-Ups (3 w/4kg, tried 8kg but no)
For Time (15 min. Cap)
50 Double Unders
10 Toes to Bar
40 Double Unders
20 Toes to Bar
30 Double Unders
30 Toes to Bar
20 Double Unders
40 Toes to Bar
10 Double Unders
50 Toes to Bar
253 reps
20 Bar Muscle-Ups (3 w/4kg, tried 8kg but no)
For Time (15 min. Cap)
50 Double Unders
10 Toes to Bar
40 Double Unders
20 Toes to Bar
30 Double Unders
30 Toes to Bar
20 Double Unders
40 Toes to Bar
10 Double Unders
50 Toes to Bar
253 reps
Tuesday, August 18, 2015
LPO 183
WOD:
Power Snatches 3-3-2-3-3-2-3@65kg-70kg-75kg
7x2 Power Cleans-2 Push Jerks@95kg-100kg-105kg (3 sets w/95kg)
5x4 Hang Snatch Pulls@105kg
5-4-5-4-5-4 Safety Bar Pause Box Squats-100kg-110kg
4x5 Deadlifts@140kg
Power Snatches 3-3-2-3-3-2-3@65kg-70kg-75kg
7x2 Power Cleans-2 Push Jerks@95kg-100kg-105kg (3 sets w/95kg)
5x4 Hang Snatch Pulls@105kg
5-4-5-4-5-4 Safety Bar Pause Box Squats-100kg-110kg
4x5 Deadlifts@140kg
Sunday, August 16, 2015
50 Spot
WOD:
6x12 Thrusters@50kg rest 90 sec. in between sets
6x12 Bent Over Rows@50kg rest 90 sec. in between sets
For Time:
50 Overhead Squats@50kg
every time the bar lowers from overhead position do 25 V-Ups
5:23 25 V-Ups
6x12 Thrusters@50kg rest 90 sec. in between sets
6x12 Bent Over Rows@50kg rest 90 sec. in between sets
For Time:
50 Overhead Squats@50kg
every time the bar lowers from overhead position do 25 V-Ups
5:23 25 V-Ups
Friday, August 14, 2015
LPO 182
WOD:
3x3 Muscle Snatches-3 Snatch Push Presses-3 OHS@60kg
Full Snatches 4-3-2-4-3-2-4-3-2@70kg-75kg(F2)-80kg(0)-70kg-75kg-80kg-75kg-80kg(F1)80kg
3x2 Power Cleans-2 Push Jerks@95kg
2 Power Cleans-2 Push Jerks@100kg
4x4 Hang Snatch Pulls@105kg
Paused Safety Bar Box Squats 4-3-2-4-3-2@100kg-110kg-120kg
3x3 Muscle Snatches-3 Snatch Push Presses-3 OHS@60kg
Full Snatches 4-3-2-4-3-2-4-3-2@70kg-75kg(F2)-80kg(0)-70kg-75kg-80kg-75kg-80kg(F1)80kg
3x2 Power Cleans-2 Push Jerks@95kg
2 Power Cleans-2 Push Jerks@100kg
4x4 Hang Snatch Pulls@105kg
Paused Safety Bar Box Squats 4-3-2-4-3-2@100kg-110kg-120kg
Simple and Quick
WOD:
5x5 Wtd Pull-Ups@20lbs vest
Strict Pull-Ups 10-8-7
Wtd. Archer Push-Ups 3x10
Archer Push-Ups 2x10
5x5 Wtd Pull-Ups@20lbs vest
Strict Pull-Ups 10-8-7
Wtd. Archer Push-Ups 3x10
Archer Push-Ups 2x10
Wednesday, August 12, 2015
Tuesday, August 11, 2015
Fronts and Forearm Blast
WOD:
10-10-10 Front Squats@80kg-90kg-100kg
21-15-9 For Time:
Power Snatches@50kg
Pull-Ups
6:51
6x15 Hollow Rocks
10-10-10 Front Squats@80kg-90kg-100kg
21-15-9 For Time:
Power Snatches@50kg
Pull-Ups
6:51
6x15 Hollow Rocks
Saturday, August 8, 2015
Lagoa Threshold (RIP Sean P)
WOD
Favorite rapper died today, didn't know until after I did this shit…
30 min AMRAP
Bar Muscle-Ups
75 reps, 71 reps w/ towel in between feet, some chicken winging went down..
Favorite rapper died today, didn't know until after I did this shit…
30 min AMRAP
Bar Muscle-Ups
75 reps, 71 reps w/ towel in between feet, some chicken winging went down..
Friday, August 7, 2015
LPO 181
WOD:
5x2 Muscle Snatches-2 Power Snatches-2 Full Snatches@70%1RM Snatch=70kg
5x2 Muscle Cleans-2 Power Cleans-2 Full Cleans@70%1RM Clean=87.5kg
5x2 Muscle Snatches-2 Power Snatches-2 Full Snatches@70%1RM Snatch=70kg
5x2 Muscle Cleans-2 Power Cleans-2 Full Cleans@70%1RM Clean=87.5kg
Thursday, August 6, 2015
"Linda"
WOD
Max Strict HSPU-26
Linda For Time:
10-1
Deadlifts@1.5 Bodyweight-120kg
Bench Press@ Bodyweight-80kg
Cleans (Power)@.75 BW-60kg
17:15
Max Strict HSPU-26
Linda For Time:
10-1
Deadlifts@1.5 Bodyweight-120kg
Bench Press@ Bodyweight-80kg
Cleans (Power)@.75 BW-60kg
17:15
Wednesday, August 5, 2015
20 RM Back Squat
WOD:
20 Rep Test Back Squat-100kg
OTM for 10:
Odd 8 Deadlifts@Trap 110kg
Even 8 Toes to Bar
20 Rep Test Back Squat-100kg
OTM for 10:
Odd 8 Deadlifts@Trap 110kg
Even 8 Toes to Bar
Tuesday, August 4, 2015
LPO 180
WOD:
4x3 Hang Muscle Snatches @60kg-65kg
4-3-4-3-4-3 Hang Power Snatches@65kg-70kg
4x2 Hang Muscle Cleans-2 Push Presses@80kg-85kg-90kg(F1HPC)-90kg(F1HPC)
3x2 Hang Power Cleans-2 Push Jerks@90kg
2 Hang Power Cleans-2 Push Jerks@95kg
4x3 Hang Muscle Snatches @60kg-65kg
4-3-4-3-4-3 Hang Power Snatches@65kg-70kg
4x2 Hang Muscle Cleans-2 Push Presses@80kg-85kg-90kg(F1HPC)-90kg(F1HPC)
3x2 Hang Power Cleans-2 Push Jerks@90kg
2 Hang Power Cleans-2 Push Jerks@95kg
Monday, August 3, 2015
Volume Sunday
WOD:
For Time:
Double Unders: 45-44-43-42-41-40-39-38-37-36-35-34-33-32-31
Wlking Lunges: 30-29-28-27-26-25-24-23-22-21-20-19-18-17-16
HStnd Pushups: 15-14-13-12-11-10-09-08-07-06-05-04-03-02-01
First Round 45-30-15, 2nd round 44-29-14 until 31-16-01…15 rds total
35:40
For Time:
Double Unders: 45-44-43-42-41-40-39-38-37-36-35-34-33-32-31
Wlking Lunges: 30-29-28-27-26-25-24-23-22-21-20-19-18-17-16
HStnd Pushups: 15-14-13-12-11-10-09-08-07-06-05-04-03-02-01
First Round 45-30-15, 2nd round 44-29-14 until 31-16-01…15 rds total
35:40
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