Interrio 2016 Qualifier Events 2.a 2.b 2.c

WOD:
Worked up to 90kg Snatch…
5 Min. AMRAP
8 OHS@50kg
16 KBS@24kg
no rest
2 min. AMRAP
Ring Muscle-Ups
no rest
5 min. Max Weight
Snatch

2.a- 89 reps
2.b- 10 reps
2.c- 185lbs

LPO 208

WOD:
6x6 Snatch High Pulls@80kg-4 Power Cleans-4 Push Presses-4 Jerk Lunges@75kg

8 Min AMRAP:

2 Rope Climbs

2 Jerks@100kg

20 Deadlifts@100kg

2 Rds, 2 Rope Climbs

Monstar Prep 7 Regional Wod (2015)

WOD:
5 Rounds for Time (16 min cap):
25 Cal Row
16 Chest to Bar Pull-Ups
9 Deficit Strict HSPU

4 Rounds, 24 Cals

LPO 207

WOD:
Saturday (Carnaval Pump) -4x12 1-Arm KB Rows-12 1-Arm KB Cleans- 1-Arm KB OH Presses@20kg

Monday
6x6 Front Squats@90kg-6 Muscle Snatches@60kg-4 Snatch Push Presses-4 OHS@60kg

7 Rds For time:
15 Wallballs@9kg
20 Double Unders

8:34

Interrio 2016 Qualifier Events 1.a 1.b

WOD:
5 min. AMRAP:
Burpees to 15cm above max reach
5 min AMRAP:
Cleans, you choose weight

80 Burpees
3.360 kg

Monstar Prep 6 (Street Racer 2)

WOD:
For Time-
400m Run, rest 2 min
500m Row, rest 2 min
400m Run, rest 90 sec.
500m Row, rest 90 sec.
400m Run, rest 60 sec.
500m Row

17:19

For Time:
30 Burpee Ring Muscle-Ups
9:44

Monstar Prep 5 (CF LPO/ Inox)

WOD:
4x1 Muscle Snatch-2 OHS@70kg-75kg-80kg(F)-80(F)
4x2 Power Cleans-2 Push Jerks@100kg-105kg-110kg-115kg(F)

For Time, In Team of 2:
50-30-10
Thrusters@115lbs
Toes to Bars
Burpees

12:13

Never Back Down

WOD:
EMOM 1 REP Back Squat
120kg-125kg-130kg-135kg-140kg-145kg-150kg-155kg-160kg-165kg(F)

For Time:
10-8-6-4-2 Bench Press@80kg
100-80-60-40-20 Double Unders
6:57

Monstar Prep 4 (Inox)

WOD:
Saturday-30 Strict Chest to Bar Pull-Ups (had to leave)

Monday 18/1
6x Every 90 sec. 
5 Muscle Snatches@60-60-65-65-65kg

10 min. EMOM
10 Box Jump Overs@'24
5 Hang Cleans@70kg

had to skip a minute, crushed me

Monstar Prep 3 (Arley e Dragos)

WOD:
5x2 Cleans-2 Jerks@100kg-105kg-110kg-115kg-120kg(on my facebook)

3x20 Back Squats@80kg

12 min EMOM:
15 KB Swings@24kg
10 Pull-Ups
8 Thrusters@40kg

MOB Mobility over BS

WOD:
45 min. MWODS and some rowing
10 min. AMRAP
10m HS Walk
10m Farmer's Walk@32kg
20m HS Walk
20m Farmer's Walk@32kg
30m HS Walk
30m Farmer's Walk@32kg
……
130m total

Monstar Prep 2 (PH)

WOD:
15 MIN. PRACTICE-
Ring Backwards Roll to Support

4 Rds For Time:
2 Legless Rope Climb
200m Run
2 Bar Muscle-Ups
200m Run
20 Wallballs@25lbs
Rest 2 min.

rd 1 finish at 4:03
rd 2 finish at 10:05
rd 3 finish at 17:10
workout done at 25:17

Monstar Prep 1 (Inox)

WOD:
5x1 High Hang Snatch-Low Hang Snatch-Full Snatch
70kg-75kg-80kg-85kg(F missed full)-85kg
5x2 Front Squat, 5 sec. Pause-105kg-100kg-95kg-95kg-95kg
5x2 Push Presses@90kg-95kg-100kg-105kg(F1)-105kg(F1)

15 min. EMOM
1-10 Hang Cleans@60kg
2-10 Chest to Bar Pull-Ups
3-10 Burpee Box Jumps-24'

Street Racer

WOD:
5 Rounds For Time:
800m Run
30 Push-Ups
30 Double Unders

25:17

Regional Deadlift WOD

WOD:

1 REP MAX DEADLIFT-200kg PR

For Time 21-15-9-

Deadlifts@315lbs

Box Jumps@30 inches

8:30

LPO 206

WOD:
3x6 Front Squats@90kg-6 Muscle Snatches-4 Snatch Push Presses-4 OHS@60kg
5x6 Snatch High Pulls@75kg-4 Power Cleans-4 Push Presses-4 Jerk Lunges (right side only)

Gymnastics with Consequences

WOD:

For Time-

50 Chest to Bars (Every break a penalty of 75 Double Unders) 16-16-16-2, 225 Double Unders, 8:40

50 HSPU (Every break 400m Run) 25-15-10, 800m Run, 18:30

50 Toes to Bars (Every break 30 Wallballs@25lbs) 18-17-16, 60 Wallballs

31:19

LPO 205 (2 day split)

WOD:
Monday:
3x6 Back Squats@100kg-6 Hang Power Snatches@60kg
3x6 Front Squats@90kg-6 Muscle Snatches-4 Snatch Push Presses-4 OHS
2x6 Back Squats@100kg-6 Hang Power Snatches@60kg

Later on…
5xRing Complex

WOD:

Tuesday:

3x500m Rows
rest 1 min. in between rds

6x6 Clean Pulls@130kg-6 Hang Power Cleans@70kg

Sítio 7 (Nancy)

WOD:
5 Rounds For Time
400m Run
15 Overhead Squats@44kg

15:20

*Run's had hills

Sítio 6 (New Year 2016 Gymnastics)

WOD:
20 min AMRAP
16 Burpees
16 Strict Pull-Ups
16 Strict HSPU

4 rds. 22 reps