"OPN" 300 Prep 33

WOD:
Power Snatches 3-3-Max@72.5kg-77.5kg-80kg(5)
3x10 Strict Ring Pull-Ups

3x2 min. AMRAP-60 sec rest
12 Reverse Medball Lunges@25lbs
6 Medball Slams@25lbs
3 Bar Muscle-Ups

1. 36 reps
2. 39 reps
3. 45 reps

30 min. Light Row
3x8 Wtd. Toes to Bars@10lbs
3x8 Wtd. Sombrero 1/2 GHD Sit-Ups@10kg
3x8 Wtd. V-Ups@22.5kg
3x12 DB Bicep Curls@2-15kg

"OPN" 300 Prep 32

WOD:
5x1 Squat Snatches@60kg-65kg-75kg-85kg-95kg (3rd attempt :O)
6x1 Back Squats@105kg-112.5kg-120kg-135kg-152.5kg-162.5kg(PR)
3x1 Shoulder Press@85kg-85kg(F0)-82.5kg
3x10 Rotator Cuff (Bands)
3x10 Overhead Tri Extensions@1-32kg KB

MMC 7

WOD:
3x5 5sec. Paused Bent Over Rows@40kg-10 Bent Over Reverse Flyes-15 Scap Pull-Ups

10 Rounds For Time:
5 Burpee Broad Jumps (10m)
20m Bear Crawls

9:16

"OPN" 300 Prep 31

WOD:
3x4 Front Squats@107.5kg
4x3 Deadlifts@110kg-120kg-130kg-140kg
5-5-Max Power Cleans@90kg-95kg-100kg(6)

"OPN" 300 Prep 30

WOD:
40 min Jog..20 min. Mobility

"OPN" 300 Prep 29

WOD:
2x Plank SB AB Combo
6x3 Clean and Jerks@62.5kg-70kg-80kg-85kg-90kg-97.5kg
4x3 Bench Presses@70kg-77.5kg-82.5kg-87.5kg

8 min. EMOM:
30m Farmer's Walks@2-32kg KB
2 Box Jumps @38 Inches
10 Hollow Rocks

Row 30 min. (Light Pace)
3x12 OH Tri Ext@1-27.5kg DB

"OPN" 300 Prep 28

WOD:
5-5-AMRAP Power Snatches@67.5kg-72.5kg-77.5kg
3x5 Wtd. Pull-Ups@16kg
30 min. Row
3x8 Wtd. Toes to Bar@10lbs
3x8 Wtd. V-Ups@20kg
3x5 Wtd 1/2 GHD Sit-Up w/ Pause at parallel@20kg
3x12 DB Bicep Curls@2-15kg

"OPN" 300 Prep 27

WOD:
6x3 Squat Snatches@50kg-55kg-60kg-65kg-70kg-75kg
5x1 Split Jerks@105kg
6x3 Back Squats@80kg-87.5kg-95kg-105kg-112.5kg-120kg
3x4 Shoulder Presses@70kg
3x12 Rotator Cuff

5 Rds For Time:
50 Double Unders
10 Ring Dips

5:15

MMC 6 (Deck Of Death 2)

WOD:
A Deck of Cards For Time:


I did the exercises on the left...So the HSPU odd numbers we rounded up from half the reps and the MU odd numbers we rounded down from half the reps...so if it was 7 of diamonds I did 4 Strict HSPU and if it was 9 if clubs I did 4 Muscle Ups.

37:46

Artwork courtesy of me :)

"OPN" 300 Prep 26

WOD:
Power Cleans 5x3@70kg-77.5kg-85kg
Deadlifts 5x3@140kg-150kg-160kg-170kg-180kg
Front Squats 3x2@127.5kg

"Loredo" For Time:
6 Rounds-
400m Run
24 Squats
24 Push-Ups
24 Walking Lunges

23:15

"OPN" 300 Prep 25

WOD:
40 min. Row
20 min. Stretch

"OPN" 300 Prep 24

WOD:
2x12 Side Plank w/ Reverse DB Flyes
2x12 Banded Plank Lateral Walk w/ Sling Shot
4x4 Clean and Jerks@82.5kg-90kg-97.5kg-102.5kg
5x3 Bench Presses@87.5kg-95kg-100kg-107.5kg-112.5kg
30 min. Row Light Pace
2x Hollow Rock Complex

"OPN" 300 Prep 23

WOD:
3x5 Power Snatches@52.5kg-57.5kg-60kg
3x10 Strict Pull-Ups

10 Rds. For Time:
10 Wallballs
5 Chest to Bars

8:01

"OPN" 300 Prep 22

WOD:
4x4 Squat Snatches@65kg-70kg-75kg-80kg
5x2 Back Squats@105kg-112.5kg-120kg-127.5kg-135kg-145kg
3x2 Shoulder Presses@80kg (2nd set F1)
3x8 3 Seg Negative Wtd Med Ball GHD Sit-Ups@20lbs
3x8 Wtd. V-Ups@16kg
3x8 Wtd. Strict Toes to Bar@10lbs

MMC 5

WOD:
Jog 30 min. 
2-30 sec. L-Sits
20 min. Stretching

"OPN" 300 Prep 21

WOD:
5-3-Max Power Cleans@85kg-95kg-105kg(3)
3x3 Deadlifts@140kg-150kg-160kg
5x3 Front Squats@115kg
3x10 Overhead DB Tri Ext. @27.5kg

10 Min. EMOM
Odd-15 Deadlifts@70kg
Even-2 Rope Climbs

"OPN" 300 Prep 20

WOD:
5x1 Clean and Jerk@82.5kg-90kg-97.5kg-102.5kg-110kg
3x3 Bench Presses@87.5kg-95kg-100kg

24-20-16-12-8-4
For Time :
Wallballs@10kg
Box Jumps@30 inches
HSPU

16:43

2x30 sec. each side 1 Arm Planks
2x30 sec. each side Side Plank w/ Hip abduction
3x15 Hollow Swing in Support on Rings

"OPN" 300 Prep 19

WOD:
5-3-Max Power Snatches@65kg-72.5kg-80kg(4)
3x10 Alt. DB Bicep Curls@2-15kg
4x15 Stdg External Rotation@Band 25lbs

4 Rds For Time:
400 Meter Run
5 Burpee Muscle-Ups

12:56

"OPN" 300 Prep 18

WOD:
5x1 Squat Snatches@65kg-70kg-75kg-80kg-85kg
5x3 Back Squats@105kg-112.5kg-120kg-127.5kg-135kg
5x3 Shoulder Presses@72.5kg
3x8 Wtd. GHD Sit-Ups@20lbs Slow Negatives
3x8 Wtd. V-Ups@16kg
3x5 Wtd. Toes to Bar Messy Strict@10lbs

MMC 4

WOD:
Row 25 min.

EMOM 15'
5 Wallballs @30lbs
5 Toes to Bars
5 Burpees

"OPN" 300 Prep 17

WOD:
3x5 Power Cleans@85kg-90kg-95kg
4x5 Deadlifts@140kg-150kg-160kg-170kg
3x3 Front Squats@122.5kg
3x8 Front Box Squats (just below 90 degrees)@100kg-100kg(F7)-95kg
3x10 Wtd. Push-Ups@50kg

AMRAP 10'
1 Bar Muscle-Up
10 Double Unders
2 Bar Muscle-Ups
20 Double Unders
3 Bar Muscle-Ups
30 Double Unders
4 Bar Muscle-Ups
40 Double Unders
......

277 Reps

"OPN" 300 Prep 16

WOD:
10 min. Jog
2 Rds:
1 min. Straight Arm Plank
1 min. Straight Arm Side Plank R
1 min. Straight Arm Side Plank L
1 min. Reverse Plank
1 Hollow Position (arms down, hands on side of thighs)

"OPN" 300 Prep 15

WOD:

6x2 Clean and Jerks@85kg-90kg-97.5kg-102.5kg-110kg(F1)-115kg(F1)

4x3 Bench Presses@87.5kg-95kg-100kg-107.5kg

"OPN" 300 Prep 14

WOD:
3x5 Power Snatches@65kg-67.5kg-72.5kg
3x2 Legless Rope Climbs
Work to a 3 Rep Max OHS-110kg I didn't even try 115kg

For Time:
55 Bar Facing Burpees
34 OHS@95lbs
21 Muscle-Ups
10:07

"OPN" 300 Prep 13

WOD:
5x2 Squat Snatches@65kg-70kg-75kg-80kg-85kg-90kg(got on third attempt)
5x2 Back Squats@105kg-112.5kg-120kg-127.5kg-135kg-145kg
3x3 Shoulder Presses@77.5kg(F1)-75-75kg
3x10 Tempo Medball GHD Sit-Ups@14lbs
3x10 Wtd. V-Ups@12.5kg DB in hands
3x10 Strict Toes to Bars