Rings, Deads, Wall and Chest 2 Bs

WOD:

15 min. Backwards Roll stuff

5x5 Deadlifts

140kg-150kg-160kg-170kg-185kg

5 Rds for Reps, in 90 sec.

20 Wallballs@9kg-10ft

Max Chest to Bar Pull-Ups

rest 90 sec.

13-15-15-8-12

 

A Lil' Bit of Everything

WOD:
10 min. EMOM
2 Squat Snatches@135lbs-2 Muscle-Ups

4x3 Front Squats@245lbs-265lbs-275lbs-275lbs

4 Rounds for Time:
75 Double Unders
10 4' Deficit HSPUs
5 Power Cleans@85kg (70% of PC)
12:26

Rings, OTM Burpeefran

WOD:

20 min. Backwards Roll to Support Drills

OTM until you die:

7 Thrusters@75lbs

7 Pull-Ups

7 Burpees

4 Rds, 17 reps, died in 5th minute

5x5 Wtd Pull-Ups=10kg-12kg-15kg-16kg(F4)-15kg(F4)

Widowmaker 1 /C+J PR

WOD:
3 Cleans-3 Split Jerks@80kg
3 Cleans-3 Split Jerks@90kg
3 Cleans-3 Split Jerks@100kg
2 Cleans-2 Split Jerks@110kg
1 Clean-1 Jerk@120kg
1 Clean-1 Jerk@127.5kg PR
1 Clean-1 Jerk@130kg-F

20 Rep Back Squat@105kg

10 min AMRAP
10 Power Snatches@115lbs
10 Box Jump Overs
5 Rounds, 13 reps

LPO 189 (A complex to be reckoned with)

WOD:
3 Rounds For Time:
15 Chest to Bar Pull-Ups
15 Burpees
4:40

5x2 Muscle Snatches-2 Power Snatches-2 Full Snatches@70%=70kg
5x2 Muscle Cleans-2 Power Cleans-2 Full Cleans@70%=87.5kg

Back and Overhead Squart

WOD:
4x5 Back Squats@120kg-125kg-130kg-135kg
3x6 Overhead Squats@80kg-85kg-90kg

12 min. AMRAP
10 Push Presses@62.5kg
10 Toes to Bars
30 Double Unders
5 Rounds 36 reps

Team WOD

WOD
5 Power Snatches-5 Snatch Push Presses@50kg
5 Power Snatches-5 Snatch Push Presses@60kg
4 Power Snatches-4 Snatch Push Presses@70kg
2 Power Snatches-4 Snatch Push Presses@80kg

Teams of 2, 1 person does a round while other recovers,
20 min AMRAP
10 Deadlifts@225lbs
10 HSPU
10 Box Jumps@24'

Doug and I: 14 Rds +13 reps

Malfunction

WOD:

Timer on phone never started, or I did a double tap and it stopped, anyway-

4 Rds For Time:

15 Deadlifts@225lbs

15 Cal Row

15 Chest to Bar Pull-Ups

3x8 EL FR Lunges@135lbs

10-10-8 Strict Ring Dips

Clustered to Death

WOD:
20 min trying to do Backwards Roll to Support

2 Rep Max Hang Cluster-225lbs
1 Rep Max Hang Cluster-241lbs

5-4-3-2-1
Clusters@225lbs
Rope Climbs

finished the round of 5…then went down to 185lbs bc that shit was heavy!!
16:45

LPO 188

WOD:

5-4-3-5-4-3 Safety Bar Squats@100kg-110kg-120kg

5 RM Hang Squat Snatches-80kg (w/ straps)

4x4 Clean Pulls@140kg

Team Event 3 again (CF Corcovado)

WOD:
EVENT 2
AMRAP 20 min.
5 reps then switch, no more no less
Women Complete 30 reps of Clean and Jerks@95lbs
Men Complete 30 reps of Clean and Jerks @135lbs
Women Complete 30 reps of Clean and Jerks@105lbs
Men Complete 30 reps of Clean and Jerks @155lbs
Women Complete 30 reps of Clean and Jerks@125lbs 28 reps

148 reps

Team Events 2 and 3

WOD:
EVENT 2
AMRAP 20 min.
I swore that I read the men go first somewhere…we did the wrong order :(
5 reps then switch, no more no less..
Men Complete 30 reps of Clean and Jerks @135lbs
Women Complete 30 reps of Clean and Jerks@95lbs
Men Complete 30 reps of Clean and Jerks @155lbs
Women Complete 30 reps of Clean and Jerks@105lbs
Men Complete 30 reps of Clean and Jerks @185lbs
Women Complete 30 reps of Clean and Jerks@125lbs 8 reps
158 reps

EVENT 3
42-30-18
Ring Muscle-Ups
Partner Deadlifts@360lbs
Muscle-Ups can only be performed when Deadlift is in a static hold by one pair, man and woman

40 reps

Team Series Events 1 and 4

WOD:
EVENT 1
For Time:
Woman 1-100 Double Unders
Woman 2-100 Double Unders
Women-75 Calorie Row
Women-50 DB Step-Ups@2-15kg-20' box
24:??
Man 1-100 Double Unders
Man 2-100 Double Unders
Men-75 Cal Row
Men-50 DB Step Ups@2-20kg-24' box
33:03

EVENT 2
15 min AMRAP:
Man and Woman 1 Perform 5 Thrusters @95/65lbs-5 Chest to Bar Pull-Ups
Man and Woman 2 Perform 10 Thrusters@95lbs/65lbs-10 Chest to Bar Pull-Ups
Man and Woman 1 Perform 15 Thrusters@95lbs/65lbs-15 Chest to Bar Pull-Ups

Man and Woman 2 Perform 20 Thrusters@95lbs/65lbs-20 Chest to Bar Pull-Ups

Man and Woman 1 Perform 25 Thrusters@95lbs/65lbs-25 Chest to Bar Pull-Ups XXX
280

LPO 187 (Just Snatches)

WOD:

3x3 Muscle Snatches-3 Snatch Push Presses-3 OHS@65kg

4-3-2-4-3(F0) Power Snatches@75kg-80kg-85kg

Running Again?

WOD:
5x5 TnG Power Cleans@70kg-80kg-90kg-95kg-100kg

4 Rounds For Time:
15 Box Jumps @40'
400m Run
12:45

N4T:
6x10 sec. Ring L-Sit holds
3x25 GHD Back Ext

Pistols in Your Hands Stand Up

WOD:
For Time:
30-20-10
Handstand Push-Ups
Pistols (EL 60-40-20)
8:25

Gymnastics Treasure Chest

WOD:
N4T
50 Chest to Bars
75 Toes to Bars
50 Strict P-Bar Dips

"Fran"

WOD:
10 min. EMOM
Back Squats@140kg-140kg-140kg-140kg-140kg-145kg-145kg-145kg-145kg-145kg

For Time:
21-15-9
Thrusters@95lbs
Pull-Ups

3:07 (old time- 3:42)

10 min of Pain

WOD:
Hang Power Clean 5-5-5-5-5-5@185lbs-195lbs-205lbs-215lbs(2)-215(4)-215

10 min. AMRAP
6 Power Cleans@155lbs
12 Box Jumps@24'
9 Rounds

"Tommy V"

WOD:
For Time:
21 Thrusters@115lbs
12 Rope Climbs
15 Thrusters@115lbs
9 Rope Climbs
9 Thrusters@115lbs
6 Rope Climbs
16:50

Back Squats 5-4-5-4-5-4@115kg-125kg