WOD:
3x3 Shoulder Press @80%-67.5kg
For Time:
3x500m Row@90%
rest 2 min. in between rounds
1:44-1:44-1:47
Thursday, March 31, 2016
Wednesday, March 30, 2016
"OPN" Interrio Prep 18
WOD:
6x3 Back Squats@50%-55%-60%-65%-70%-75%-80kg-87.5kg-95kg-105kg-112.5kg-120kg
5 min. AMRAP
250m Row
10 Burpees Over Rower
2 min. rest
5 min. AMRAP
3 Ring Muscle Ups
5 HSPU
7 Wallballs
2 min. rest
5 min. AMRAP
30 Double Unders
10 Burpee Box Jumps
CON 1-2 Rds, 250m
CON 2-5 Rds
CON 3-3 Rds, 30, 1 BBJ
6x3 Back Squats@50%-55%-60%-65%-70%-75%-80kg-87.5kg-95kg-105kg-112.5kg-120kg
5 min. AMRAP
250m Row
10 Burpees Over Rower
2 min. rest
5 min. AMRAP
3 Ring Muscle Ups
5 HSPU
7 Wallballs
2 min. rest
5 min. AMRAP
30 Double Unders
10 Burpee Box Jumps
CON 1-2 Rds, 250m
CON 2-5 Rds
CON 3-3 Rds, 30, 1 BBJ
Tuesday, March 29, 2016
"OPN" Interrio Prep 17
WOD:
3x1 Squat Clean and Jerk@75% (98kg)
5x1 Squat Snatches@75% (75kg)
4 min. AMRAP:
9 Power Snatches@135lbs
6 Hang Squat Snatches@135lbs
3 OHS@135lbs
4 min. AMRAP:
3 Rope Climbs
6 Chest to Bar Pull-Ups
9 Alt. Pistols
1-27 reps
2-21 reps
3x1 Squat Clean and Jerk@75% (98kg)
5x1 Squat Snatches@75% (75kg)
4 min. AMRAP:
9 Power Snatches@135lbs
6 Hang Squat Snatches@135lbs
3 OHS@135lbs
4 min. AMRAP:
3 Rope Climbs
6 Chest to Bar Pull-Ups
9 Alt. Pistols
1-27 reps
2-21 reps
Monday, March 28, 2016
Saturday, March 26, 2016
"OPN" Interrio Prep 16
WOD:
Maximal Sets…
3x8 Wtd Strict Pull-Ups @9kg
3x8 Wtd Strict Chin Ups @9kg (last set 6 +2 non weighted)
3x8 Strict Ring Pull-Ups (last set 5+3 jumping :)
Front Plank- 2.5 min….+1 min (2 sets I was not feelin it hehe)
Side Planks- 1 min….+30 sec.(check above)
Hollow Rocks-30-30-30
3x Supermans-35-35-35
3x Push-Ups-50-36-18
3x8 Strict Deficit HSPUs
3x8 Wtd Strict Ring Dips@9kg
20 min. Light Run
Maximal Sets…
3x8 Wtd Strict Pull-Ups @9kg
3x8 Wtd Strict Chin Ups @9kg (last set 6 +2 non weighted)
3x8 Strict Ring Pull-Ups (last set 5+3 jumping :)
Front Plank- 2.5 min….+1 min (2 sets I was not feelin it hehe)
Side Planks- 1 min….+30 sec.(check above)
Hollow Rocks-30-30-30
3x Supermans-35-35-35
3x Push-Ups-50-36-18
3x8 Strict Deficit HSPUs
3x8 Wtd Strict Ring Dips@9kg
20 min. Light Run
Friday, March 25, 2016
"OPN" Interrio Prep 15
WOD:
7 min AMRAP:
10 Alt. KB Snatches@22kg
10m Uphill Bearcrawl
10m Downhill Crabwalk
10 Lateral Tuck Jumps over KB
4 Rds, 10 reps
5x10 KB Goblet Squats-10m Uphill Sprint
7 min AMRAP:
10 Alt. KB Snatches@22kg
10m Uphill Bearcrawl
10m Downhill Crabwalk
10 Lateral Tuck Jumps over KB
4 Rds, 10 reps
5x10 KB Goblet Squats-10m Uphill Sprint
Thursday, March 24, 2016
"OPN" Interrio Prep 14
WOD:
Work up to 1 RM Cluster and Jerk
105kg
3x3 Shoulder Presses@90%/ 75kg
For time (3 attempts)
50 Double Unders
3 Rope Climbs
rest 20 sec.
1 Squat Clean and Jerk@85% (if u miss 5 min. rest and try again) 110kg
2nd try-2:13
Work up to 1 RM Cluster and Jerk
105kg
3x3 Shoulder Presses@90%/ 75kg
For time (3 attempts)
50 Double Unders
3 Rope Climbs
rest 20 sec.
1 Squat Clean and Jerk@85% (if u miss 5 min. rest and try again) 110kg
2nd try-2:13
Wednesday, March 23, 2016
"OPN" Interrio Prep 13
WOD:
TNG Power Cleans 5-3-Max@72%-81%-90%
85kg-95kg-105kg(3)
3 Rds For Time:
20 Deadlifts@25kg
20 Snatches
20 Front Squats
20 Shoulder to Overheads
20 Back Squats
400m Run
19:16
TNG Power Cleans 5-3-Max@72%-81%-90%
85kg-95kg-105kg(3)
3 Rds For Time:
20 Deadlifts@25kg
20 Snatches
20 Front Squats
20 Shoulder to Overheads
20 Back Squats
400m Run
19:16
Tuesday, March 22, 2016
"OPN" Interrio Prep 12
WOD:
7x3 Back Squats@105kg-112.5kg-120kg-127.5kg-135kg-142.5kg-150(F1)
90kg Max reps Bench Press-15 reps
For Time:
50-40-30-20-10
Wallballs
Box Jumps@24''
Kettlebell Swings@24kg
27:11
7x3 Back Squats@105kg-112.5kg-120kg-127.5kg-135kg-142.5kg-150(F1)
90kg Max reps Bench Press-15 reps
For Time:
50-40-30-20-10
Wallballs
Box Jumps@24''
Kettlebell Swings@24kg
27:11
Monday, March 21, 2016
"OPN" Interrio Prep 11
WOD:
Work up to 3 rep Deadlift@180kg
Squat Snatch 1-1-1 @85kg (85%)
5 min. AMRAP
10 Alt. Pistols
10 HSPUs
10 Chest to Bars
4 Rounds, 2 Pistols
10 min. Light Row
Work up to 3 rep Deadlift@180kg
Squat Snatch 1-1-1 @85kg (85%)
5 min. AMRAP
10 Alt. Pistols
10 HSPUs
10 Chest to Bars
4 Rounds, 2 Pistols
10 min. Light Row
Saturday, March 19, 2016
"OPN" Interrio Prep 10
WOD:
Submaximal Sets…
3x Strict Pull-Ups 11-11-8
3x Strict Chin Ups 8-8-8
3x Strict Ring Pull-Ups 7-7-7
Front Plank- 4 min.
Side Planks- 2 min.
Hollow Rocks-25-25-25
3x Supermans-30-30-30
3x Push-Ups-35-30-20
3x Strict HSPUs-10-10-10
3x Strict Ring Dips-6-7-8
20 min. Light Run
Submaximal Sets…
3x Strict Pull-Ups 11-11-8
3x Strict Chin Ups 8-8-8
3x Strict Ring Pull-Ups 7-7-7
Front Plank- 4 min.
Side Planks- 2 min.
Hollow Rocks-25-25-25
3x Supermans-30-30-30
3x Push-Ups-35-30-20
3x Strict HSPUs-10-10-10
3x Strict Ring Dips-6-7-8
20 min. Light Run
Friday, March 18, 2016
16.4/ "OPN" Interrio Prep 9
WOD:
13 min. AMRAP
55 Deadlifts@225lbs
55 Wallballs
55 Cal Row
55 HSPU
210
3 Hours later….
4 min AMRAP
10 Pull-Ups
15 Step-Ups
2 min AMRAP
Ring Muscle Ups
4 rds 5 Pull-Ups
14 Muscle Ups
13 min. AMRAP
55 Deadlifts@225lbs
55 Wallballs
55 Cal Row
55 HSPU
210
3 Hours later….
4 min AMRAP
10 Pull-Ups
15 Step-Ups
2 min AMRAP
Ring Muscle Ups
4 rds 5 Pull-Ups
14 Muscle Ups
Thursday, March 17, 2016
"OPN" Interrio Prep 8
WOD:
3-3-3 Presses@85% -72.5kg-72.5kg-72.5kg
3 Rounds for Time:
12 Deadlifts@35kg
12 Snatches
12 Front Squats
12 Shoulder to Overheads
12 Back Squats
Run 400m
14:46
Wednesday, March 16, 2016
Tuesday, March 15, 2016
"OPN" Interrio Prep 6
WOD:
5x3 Back Squat@100-112.5-120-127.5-135kg
3x3 Bench Press@105kg-100kg(messed up)-110kg(F2)
5 Rds. For Time (30 min. Cap)
3 Rope Climbs
10 Toes to Bars
21 OH Walking Lunges@20kg Plate
40m Farmer's Carry @2-20kg
400m Row
capped-4 Rds 13 reps
5x3 Back Squat@100-112.5-120-127.5-135kg
3x3 Bench Press@105kg-100kg(messed up)-110kg(F2)
5 Rds. For Time (30 min. Cap)
3 Rope Climbs
10 Toes to Bars
21 OH Walking Lunges@20kg Plate
40m Farmer's Carry @2-20kg
400m Row
capped-4 Rds 13 reps
Monday, March 14, 2016
"OPN" Interrio Prep 5
WOD:
Deadlifts: 5@100kg-3@120kg-2@140kg-1@160kg-1@180kg
Squat Snatches: 3x1@80%/80kg
For Time:
21-15-9
Thrusters@40kg (3 burpee penalty if you break)
Double Unders UB (3 burpee penalty if you break)
15-9-6
Thrusters@50kg (3 burpee penalty if you break)
Toes to Bars
9-6-3
Thrusters@60kg (3 burpee penalty if you break)
HS Walk meters (3 burpee penalty if you break, start over)
19:06
Deadlifts: 5@100kg-3@120kg-2@140kg-1@160kg-1@180kg
Squat Snatches: 3x1@80%/80kg
For Time:
21-15-9
Thrusters@40kg (3 burpee penalty if you break)
Double Unders UB (3 burpee penalty if you break)
15-9-6
Thrusters@50kg (3 burpee penalty if you break)
Toes to Bars
9-6-3
Thrusters@60kg (3 burpee penalty if you break)
HS Walk meters (3 burpee penalty if you break, start over)
19:06
"OPN" Interrrio Prep 4
WOD:
Not for time/ Recovery Pace-
100m Run
100m Row
200m Run
200m Row
300m Run
300m Row
400m Run
400m Row
300m Run
300m Row
200m Run
200m Row
100m Run
100m Row
Friday, March 11, 2016
16.3/ "OPN" Interrio Prep 3
WOD:
16.3
7 MIN. AMRAP:
10 Snatches@35kg
3 Bar Muscle-Ups
6 rds, 5 Snatches-83 reps
3 hrs later….
3 chances to Hit this sequence:
50 Double Unders
rest 20 sec.
15 Max Speed Burpee Box Jumps
rest 20 sec.
80%/80kg Squat Snatch
Hit on first try 2:30 time
3x3 Squat Cleans-1 Split Jerk@80%/102.5kg
16.3
7 MIN. AMRAP:
10 Snatches@35kg
3 Bar Muscle-Ups
6 rds, 5 Snatches-83 reps
3 hrs later….
3 chances to Hit this sequence:
50 Double Unders
rest 20 sec.
15 Max Speed Burpee Box Jumps
rest 20 sec.
80%/80kg Squat Snatch
Hit on first try 2:30 time
3x3 Squat Cleans-1 Split Jerk@80%/102.5kg
Thursday, March 10, 2016
"OPN" Interrio Prep 2
WOD:
TnG Power Cleans
5@72%-85kg
5@76%-90kg
ME@81%-95kg for 6 reps
Front Squats 3-3-3@110kg
5 Rounds for Time:
8 Deadlifts@35kg
8 Power Snatches@35kg
8 Front Squats@35kg
8 Shoulder to Overheads@35kg
8 Back Squats@35kg
360m Run
20:26
TnG Power Cleans
5@72%-85kg
5@76%-90kg
ME@81%-95kg for 6 reps
Front Squats 3-3-3@110kg
5 Rounds for Time:
8 Deadlifts@35kg
8 Power Snatches@35kg
8 Front Squats@35kg
8 Shoulder to Overheads@35kg
8 Back Squats@35kg
360m Run
20:26
Wednesday, March 9, 2016
"OPN" Interrio Prep 1
WOD:
5x3 Deadlifts@100kg-120kg-130kg-140kg-160kg
3x2 Squat Snatches@70-75-75kg
7 Min AMRAP:
3 Power Snatches@60kg
5 Muscle Ups
7 Bar Facing Burpees
3 Rds 4 reps
5x3 Deadlifts@100kg-120kg-130kg-140kg-160kg
3x2 Squat Snatches@70-75-75kg
7 Min AMRAP:
3 Power Snatches@60kg
5 Muscle Ups
7 Bar Facing Burpees
3 Rds 4 reps
Tuesday, March 8, 2016
Inertia Squats
WOD:
6x1 Inertia Squat w/ Safety Bar-2 40 inch Box Jumps
Squats@120kg-130kg-140kg-150kg-155kg-155kg
6x2 Push Presses=2 Push Jerks-2 Split Jerks@80kg
6x1 Inertia Squat w/ Safety Bar-2 40 inch Box Jumps
Squats@120kg-130kg-140kg-150kg-155kg-155kg
6x2 Push Presses=2 Push Jerks-2 Split Jerks@80kg
Monday, March 7, 2016
16.2
WOD:
Four Minutes to Complete:
25 Toes to Bars
50 Double Unders
15 Squat Cleans@135lbs
Until 8 min. to Complete:
25 Toes to Bars
50 Double Unders
13 Squat Cleans@185lbs
Until 12 min. to Complete:
25 Toes to Bars
50 Double Unders
11 Squat Cleans@225lbs
Until 16 min. to Complete:
25 Toes to Bars
50 Double Unders
9 Squat Cleans@275lbs
Until 20 min. to Complete:
25 Toes to Bars
50 Double Unders
7 Squat Cleans@315lbs
Four Minutes to Complete:
25 Toes to Bars
50 Double Unders
15 Squat Cleans@135lbs
Until 8 min. to Complete:
25 Toes to Bars
50 Double Unders
13 Squat Cleans@185lbs
Until 12 min. to Complete:
25 Toes to Bars
50 Double Unders
11 Squat Cleans@225lbs
Until 16 min. to Complete:
25 Toes to Bars
50 Double Unders
9 Squat Cleans@275lbs
Until 20 min. to Complete:
25 Toes to Bars
50 Double Unders
7 Squat Cleans@315lbs
176
Failed on 12th rep, legs are weak.
Saturday, March 5, 2016
Saturday Shoulder Scolder
WOD:
Power Snatches 4-3-4-3-4-3 @60kg-65kg
For Time, 12 min. Cap:
75 Wallballs
50 HSPU
25 Snatches@50kg
148 reps
Power Snatches 4-3-4-3-4-3 @60kg-65kg
For Time, 12 min. Cap:
75 Wallballs
50 HSPU
25 Snatches@50kg
148 reps
Friday, March 4, 2016
16.2
WOD:
Four Minutes to Complete:
25 Toes to Bars
50 Double Unders
15 Squat Cleans@135lbs
Until 8 min. to Complete:
25 Toes to Bars
50 Double Unders
13 Squat Cleans@185lbs
Until 12 min. to Complete:
25 Toes to Bars
50 Double Unders
11 Squat Cleans@225lbs
Until 16 min. to Complete:
25 Toes to Bars
50 Double Unders
9 Squat Cleans@275lbs
Until 20 min. to Complete:
25 Toes to Bars
50 Double Unders
7 Squat Cleans@315lbs
173 reps
Four Minutes to Complete:
25 Toes to Bars
50 Double Unders
15 Squat Cleans@135lbs
Until 8 min. to Complete:
25 Toes to Bars
50 Double Unders
13 Squat Cleans@185lbs
Until 12 min. to Complete:
25 Toes to Bars
50 Double Unders
11 Squat Cleans@225lbs
Until 16 min. to Complete:
25 Toes to Bars
50 Double Unders
9 Squat Cleans@275lbs
Until 20 min. to Complete:
25 Toes to Bars
50 Double Unders
7 Squat Cleans@315lbs
173 reps
Thursday, March 3, 2016
Wednesday, March 2, 2016
Interrio Prep??
WOD:
2 Reps OTM for 12 Min.
Bench Press@102.5kg (82.5%)
EMOM for 12 Min.
1-5 Snatches@50kg, 10 Toes to Bars
2-10-15 Calories Row
3-5 Clean and Jerks@50kg, 10 Toes to Bars
4-10-15 Cal Row
5-5 Thrusters@50kg, 10 Toes to Bars
6-10-15 Cal Row
…
10 cals rows except first and last min. were 15 cals
One set only eight t-b
Good one (sucked)
2 Reps OTM for 12 Min.
Bench Press@102.5kg (82.5%)
EMOM for 12 Min.
1-5 Snatches@50kg, 10 Toes to Bars
2-10-15 Calories Row
3-5 Clean and Jerks@50kg, 10 Toes to Bars
4-10-15 Cal Row
5-5 Thrusters@50kg, 10 Toes to Bars
6-10-15 Cal Row
…
10 cals rows except first and last min. were 15 cals
One set only eight t-b
Good one (sucked)
Tuesday, March 1, 2016
Back at It
WOD:
21 Thrusters@40kg (testing ankle)
15 Thrusters@60kg (testing ankle)
4 Thrusters@80kg (felt heavy as shit)
4 Thrusters@80kg (a little better than prev set) Ripped my shorts on the squat haha
Every 30 sec. for 10 min.
1 Sumo Deadlift@155kg (82.5%)
3x6 Muscle Cleans@50kg-6 Muscle/Power Cleans@70kg (used power when muscle failed, kicked my ass)
3x10 Bent Over Rows@50 kg w/ 5 sec. pause
21 Thrusters@40kg (testing ankle)
15 Thrusters@60kg (testing ankle)
4 Thrusters@80kg (felt heavy as shit)
4 Thrusters@80kg (a little better than prev set) Ripped my shorts on the squat haha
Every 30 sec. for 10 min.
1 Sumo Deadlift@155kg (82.5%)
3x6 Muscle Cleans@50kg-6 Muscle/Power Cleans@70kg (used power when muscle failed, kicked my ass)
3x10 Bent Over Rows@50 kg w/ 5 sec. pause
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