Sítio 5 (KB HELL, Training Plan)

WOD
4 sets For Time:
10 KB Cleans
10m KB Front Rack Walk
10 KB Shoulder to Overhead
10m KB Front Rack Walk
10 KB Front Rack Lunges
10m KB Front Rack Walk
10 KB Front Rack Squats
Rest 3 minutes

Can't drop weights, if successful up the weights each set. Having already experienced this hell, I used 2-16kg KBs each round, the fourth set I cheated a little by putting the KBs on shoulders bc I was defeated.
2:00-1:45-1:48-2:00(F)
16:33

Sítio 4 "Patton"

WOD:
For Time-
25 Deadlifts@70kg
400m Run
10 Strict Pull-Ups
10 Clean and Jerks@70kg
800m Run
10 Strict Pull-ups
10 Clean and Jerks@70kg
10 Strict Pull-Ups
800m Run
10 Clean and Jerks
10 Strict Pull-Ups
400m Run
25 Deadlifts@70kg

26:43

*Run's had hills

Sítio 3

WOD:
7 min. AMRAP
3-6-9-12-15
Seated Strict L-Ring Pull-Ups
Strict Ring Dips
56 reps

Sítio 2 (Bar 12 Days of X-mas)

WOD:
w/ 30kg
1. Deadlifts
2. Hang Cleans
3. Front Squats
4. Strict Shoulder Presses
5. Back Squats
6. Push Presses
7. Thrusters
8. Squat Cleans
9. Push Jerks
10. Hang Snatches
11. Sumo Deadlift High Pulls
12. Overhead Squats

Performed like the song:
1.
2-1.
3-2-1.

The number with the exercise is the rep scheme you follow, at the end you will have done 364 reps, go light.

27:59

Sítio 1

WOD:

5x 100m Hill Sprints

For Time:

400m Farmer's Walk @2-16kg KB, every break 12 bent over rows

4:17-24 rows

X-MAS Present

WOD:
NO REST-60 sec.-45 sec.-30 sec.-15 sec-
Squat Jumps
Burpees
Grasshoppers
Handstand Hold

LPO 204 (Max Out)

WOD:
Snatch max weight-100kg
Power Clean max weight-115kg

B ack To B ack Squats B ack To Reality

WOD:
3x5 Back Squats@120kg

For Time:
1000m Row
50 HSPU

7:51

Monstar Qualifier

WOD:
MIN. 0-3 MAX MUSCLE-UPS-22
1 min. rest
MIN. 4-10 EMOM 10 Chest To Bars-2 Clean and Jerks@185lbs
Min. 4-12
Min. 5-12
Min. 6-10 F
Min. 7-0 F
Min. 8-12
Min. 9-10
5 min. 3RM OHS-205lbs

horrible

"Murph"

WOD:

"Murph"
Run 1 mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 mile
You can partition Pull-Ups, Push-Ups and Squats however you like, but you must run the mile first then complete the 600 reps and then the other mile.
Murph is a Crossfit Hero Workout named after fallen soldier Michael Murphy.  We celebrate his memory with this Workout.

40:56

"Linda"

WOD:
1 set Max Ring Muscle-Ups-12

10-1 For Time:
1.5 BW Deadlifts-120kg
BW Bench Press-80kg
.75 BW Cleans-60kg

14:59

Deadlifts/ MUs/ 14.1

WOD:
6 min. AMRAP
5 Ring Muscle-Ups
10 Deadlifts@315lbs
3 Rds, 1 MU

14.1
10 min. AMRAP
30 Double Unders
15 Snatches@75lbs

262 (14.1 got 301, today was feeling a little wrecked, just tried to keep moving if this drops in this year's open I can beat 301 at full throttle)

LPO 203

WOD:
5x2 Muscle Cleans-2 Power Cleans-2 Squat Cleans@87.5kg-87.5kg-87.5kg-90-90kg
5x2 Push Presses-2 Push Jerks-2 Split Jerks@87.5kg-90kg-92.5kg-92.5kg-95kg

LPO 202

WOD:
5x2 Muscle Snatches-2 Power Snatches-2 Full Snatches@70%1RM Snatch=70kg

"Angie"

WOD:

For Time:

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Squats

17:07

"Elizabeth"

WOD:
For Time:
21-15-9
Cleans
Ring Dips
4:34

5x4 Wtd. Strict Pull-Ups@12.5kg

Liftin Normal

WOD:
Quad feels good but don't want to push it..
5-5-5-5-5 Deadlifts@140-150-160-170-180kg

5 min otm 
15 DB Snatch from floor@25kg

LPO 201

WOD:
6x3 Hang Muscle Snatches@70kg
3x3 Muscle Snatches@80kg-3 Strict Deficit HSPU@2-20 inch boxes
    2 Muscle Snatches@85kg-2 Strict Deficit HSPU@2-20 inch boxes (80-85-80-85-80-85kg)
1000m Row -3:41

Burpee Madness

WOD:


Thanks Rasmus for Burpee Madness

No Squat Saturday

WOD:
3x12 Pull-Ups-12 Shoulder Presses@45kg (supersets)

10-1 For Time:
Hang Muscle Snatches
Toes to Bar
9:45

Quad Tear

WOD:
3x10 Hip Raises@85kg

3 Rds AMRAP:
HSPU-22-20-20
C-B-21-15-9 (sucked on these)
FS @185lbs (6-x-x) Felt Quad rip Fuck
DU-50-60-72

Horrible Day of training, no lpo for a while

LPO 200

WOD:
Snatches 3-3-2-3-3-2-3-2-3 @80%-85%-90%-80%-85%-90%-85%-90%-80kg-85kg-90kg
hit 90kg for 3 just messin around

5x3 Power Cleans-3 Push Jerks@95kg
4-3-2-4-3-2-3 Back Squats@110kg-120kg-130kg-110kg-120kg-130kg-120kg