Open Prep 18

WOD:
Strength-
3x3 Deadlifts@80kg-100kg-120kg
MetCon-
15 min AMRAP:
50 SDHP@20kg
25ft HS Walk
4 Rds , 3 Feet

2x10/10 Renegade Rows@2-20kg-30/30m Hybrid Carry@2-16kg (One OH, one FR)

Open Prep 17

WOD:
Strength-
3x20 Ring Rows-10/10 Death March@2-20kg
3x20 Ring Push Ups-10/10 Goblet Lunges@1-20kg
3x20 Ring Tricep Ext -10/10 KB Cheat 1 Arm Curls@16kg
100 Band Pull Aparts

2x10/10 KB Windmills@16kg

Open Prep 16

WOD:
MetCon-
5x4 Min on 3 Min Off,
400m Run
10 Strict Pull Ups
Max KB Clean and Jerks@2-20kg
12-14-14-14-11

2x30m/30m OH Carry@1-20kg-20 Sec (10/10) L-Hang

Open Prep 15 "12 Days of X-Mas LPO"

WOD
"12 Days of X-mas"
w/ 42kg this year
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.

31:15

Open Prep 14 "12 Days of X-Mas Strength"

WOD:
"12 Days Of X-MAS"
The sequence is 1, 2-1, 3-2-1, 4-3-2-1, 5-3-2-1, etc. until completed or time.
w/ 10 kg Vest
1. 1 L Pull-Up
2. 2 DB Burpee Deadlifts@2-20kg
3. 3 DB Front Rack Squats@2-20kg
4. 4 DB Power Cleans@2-20kg
5. 5 Barbell Curls@30kg
6. 6 Barbell Skull Crushers@30kg
7. 7 Barbell Shoulder Presses@30kg
8. 8 Barbell Pullovers@30kg
9. 9 KB Russian Swings@32kg
10. 10/10 Step Ups@2-20kg
11. 11 Bent Over Rows@2-20kg
12. 12 Bench Press@80kg
23:15

Open Prep 13

WOD:
LPO-
4-3-4-3-4-3-4-3 Power Snatches@70-75kg
4x3/2 -2/2 Power Cleans-Push Jerks@95-100kg
5x5 Clean Pulls@120kg
5x5 Front Squats Medball below 90 degrees@80kg
5x45 sec GHD Planks-15 BTN Back Ext@20kg

Open Prep 12

WOD:
MetCon:
4 min. Windows-
3 Rds for Time:
5 Squat Cleans@60kg
5 Burpees
then max Pull Ups-38
rest 2 min.
4 min. Windows-

200m Run

20 Deadlifts@60kg

then max Toes to Bars-32

rest 2 min.

4 min. Windows-

2 Rds for Time:

15 Wallballs@20lbs

15 Swings@32kg

then max HSPU-22

rest 2 min.

5 min. Window-

2 Rds for Time:

35 DU
10 Thrusters@40kg

7 BBJ

then max BMU-no BMU I think I got 5 BBJ

Open Prep 11

WOD:
LPO-
8x3 Muscle Snatches-3 Sn PP-3 OHS@60kg
8x3 Muscle Cleans-3 PP-3 OH Lunges (jerk depth)@75kg
6x4 Snatch High Pulls@85kg
5x20m Front Rack Carries@2-32kg-20 sec L-Sit on KB (2-10 sec)

OPEN PREP 10

WOD:
MetCon-
20 min AMRAP:
400m Run
50 KBS@20kg
50/50 Russian Twists@10kg
2 Rds, 400m Run, 47 Swings

OPEN PREP 9 'Deck of Death 5"

WOD:
MetCon-
'Deck of Death"
Hearts-Burpees
Diamonds-Goblet Squats
Spades-KB Clean and Jerks Unilateral (Each side)
Clubs-SHDP
Serginho and Windsor
20kg
42:15

OPEN PREP 8 (GOAT)

WOD:
Strength-
15 Min EMOM:
10 Hip Thrusts@120kg
5/5 Bulgarian Split Squats@70kg
5 UB BMU

MetCon-
4x4 min on-3 min off, Start where you left off:
30 DU
20 Cal Bike
10 Strict HSPU
5m HS Walk
1 LL Rope Climb
4 rds, 30 DU

OPEN PREP 7

WOD:
LPO-
4-3-4-3-4-3-4-3 Power Snatches@70-75kg
4x3/2 -2/2 Power Cleans-Push Jerks@95-100kg
5x5 Clean Pulls@120kg
5x5 Front Squats Medball below 90 degrees@80kg
4x10 Rope Curls@20kg-10 Bar Curls@25kg-15 Trx Curls

OPEN PREP 6

WOD:
Strength-
Bench 2x3 @110kg
was going to try 3 but no spotter and was heavy
MetCon-
15 min. AMRAP
10 Cals Bike
10 Toes to Bars
3 Deadlifts@100kg-120kg-140kg-160kg-180kg-200kg.....
137 reps
Core-
4x45 sec GHD Iso Hold-15 GHD Barbell Back Ext@20kg

OPEN PREP 5

WOD:
LPO-
8x3 Muscle Snatches-3 Sn PP-3 OHS@60kg
8x3 Muscle Cleans-3 PP-3 OH Lunges (jerk depth)@75kg
6x4 Snatch High Pulls@85kg
4x20m Front Rack Carries@2-32kg-20 sec L-Sit on KB (2-10 sec)

OPEN PREP 4 (GOAT 10)

WOD:
Strength-
9 min. EMOM:
1-10 Hip Thrusts@110kg
2-5/5 Bulgarian Split Squats@70kg
3-5 BMU
MetCon
5x3 Min.
50 DU
2 Legless RC (9th rep missed very close, 10th rep halfway
rest 5 min.
5x3 Min.

15 Burpees

12m HS Walk

OPEN PREP 3

WOD:
LPO-
4-3-4-3-4-3 Power Snatches@70-75kg
2/2 -2/2 Power Cleans-Push Jerks@95-100kg
5x5 Clean Pulls@120kg
5x5 Front Squats Box below 90 degrees@60-60-70-75-75kg
3x10 Rope Curls@20kg-10 Bar Curls@25kg-15 Trx Curls

OPEN PREP 2

WOD:
Strength-
5 rm Bench-108kg
MetCon-
5x 3 min. Window
20 Cal Bike
10 BF Burpee
5 Deadlifts@315lbs
Core-
3x45 Sec Ghd Hold-15 Wtd Back Ext@20kg

OPEN PREP 1

WOD:
LPO-
6x4 Muscle Snatches@55kg
6x2-2 Muscle Clean Push Presses@70kg
5x5 Snatch High Pulls@85kg
Core-
3x20m Front Rack Walks@2-32kg KB-10/10 sec (20 seconds) L-Sit on KB

AFFH 39 COPA ROMÊNIA

WOD:
LPO-
Snatch-90-95-100kg(Comp PR)
C+J-120kg-125kgx( press out)-125kgx
Total-220kg (Comp PR)

AFFH 38

WOD:
LPO-
12 min. Assault Bike easy-125 cals
Power Snatch 2-1-2-1-2-1-2-1 @70/75kg
P C+J 2PC/1J-1PC/1Jx4@87-93kg
4x3 Clean Deadlifts@130kg
3x10 Bent Over Rows@90kg
12 min. Assault Bike easy-125 cals

AFFH 37

WOD:
STRENGTH/METCON-
3x10 Lateral Step Ups@2-20kg
3x10 Curl to OH Presses@2-15kg
5x3 Snatch High Pulls@100kg
15 min. Assault Bike -150 cals

AFFH 36

WOD:
LPO-
Work up to 90% Snatch-95kg
Work up to 90%ish C+J-120kg
5x3 Front Squat (bench)@120kg

(don't remember if I did the bike this day)

AFFH 35

WOD:
125 Cals Ski Erg Easy
3x2 Snatch@80kg (missed last, only 5 missed lifts in 2 months..3 last friday @105kg, this and one hang power snatch)
1x2 Snatch@70kg
3x2 Clean and Jerks@100kg
1x2 Clean and Jerks@90kg
125 Cals Ski Erg Easy

AFFH 34

WOD:
125 Cals Assault Bike Easy
2x10
Bent Over Rows @90kg
Ring Push Ups (3 sec negative)
Sl RDL@50kg
4x3 Clean Deadlifts@140kg
125 Cals Assault Bike Easy

AFFH 33

WOD:
LPO-
4x1 Muscle Snatch-Power Snatch@70kg
4x2 Power Cleans w/ pause at knee-2 Push Jerks@90kg
4x4 Hang Snatch High Pull (above knee/below knee/ak/bk)@90kg
2x10/10 Lateral Step ups@2-20kg-10/10 Alt Curl to OH Presses@2-15kg

AFFH 32

WOD:
LPO-
3x3 Pos Power Snatch@65kg
2x3 Pos Power Snatch@70kg
3x2 Power Cleans-2 Push Presses@80kg
2x2 Power Cleans-2 Push Presses@90kg
4x1 Power Clean-5 Front Squat (to a bench) @90kg-100kg-105kg-110kg
2x10 Tate's Presses-10 Skullcrushers-20 CG Floor Presses@2-15kg

AFFH 31 (OLÍVIA/GOAT 9)

WOD:
Metcon-
3x NFT, but not slow
20 Cal Bike
1 LL RC
10 HS Shoulder Taps (sucked at these)
1 LL RC

"Olívia WOD"
For time:
10 Thrusters@61kg
40 Pull Ups
200m Run
30 Thrusters@42kg
30 Pull Ups
400m Run
50 Thrusters@30kg
20 Pull Ups
800m Run

21:50

AFFH 30

WOD:
LPO-
Snatch-1 RM -100kg
C+J 1 RM (power clean)-124kg

AFFH 29

WOD:
LPO-
No feet no hook Snatch work up -85kg (did 1 power snatch 1 squ snatch-50-60-65-70-75kg)
8x2 Clean Deadlifts@160kg
5x10 Bent Over Rows@90kg-10 Tempo Ring Push Ups-10/10 SL RDL@50kg

AFFH 28

WOD:
LPO-
1x3 Power Clean from Box-2 Push Jerks@90kg
1x3 Power Clean from Box-2 Push Jerks@95kg
1x2 Power Clean from Box-2 Push Jerks@100kg
1x1 Power Clean from Box-1 Push Jerks@105kg
1x1 Power Clean from Box-1 Push Jerks@110kg
1x1 Power Clean from Box-1 Push Jerks@115kg
1x1 Power Clean from Box-1 Push Jerks@116kg
7x3 Snatch High Pulls from Blocks@100kg
Extras-
5x10/10 Lateral Step Ups@2-20kg
    10/10 Alt. Curl to OH Presses@2-15kg

AFFH 27

WOD:
LPO-
A1.
3 Pos Power Snatches
2x@60kg
2x@65kg
2x@70kg
2x@75kg
A2.
10x1 Hang Power Snatch
80kg-85kg
B.
Work up 2 Power Cleans-1 PP
112kg
C.
Front Squats (Limited rom -to bench)
3-2-3-2-3-2-3-2@120kg-125kg
E.
4x10 Tate-10 Skulls-20 CG Floor Presses@2-15kg

AFFH 26

WOD:
LPO-
Power Snatch from blocks-86kg (little run after so i stopped there)
8x2 Clean Deadlifts@150kg
4x10 Bent Over Rows@90kg-10 Tempo Ring Push Ups-10/10 SL RDL@50kg

AFFH 25 (GOAT 8)

WOD:
LPO-
4x1 Muscle Snatch-1 Power Snatch-1 Squat Snatch@65kg
C+J@90-95-100-105kg
4x@110kg

MetCon-
3 min. Max cals Assault Bike-56.2 cals

rest 2 min.

2 min. Max cals Assault Bike-33 cals

rest 1 min.

1 min. Max cals Assault Bike-15.6

rest 30 sec.

90 sec Max BMU-9

rest 60 sec. 

60 sec Max BMU-7

rest 45 sec. 

30 sec Max BMU-4

rest 45 sec. 

Max HS Walk in meters-32

AFFH 24

WOD:
LPO-
4x2 No Feet No Hook Power Snatches@70kg
4x1 No Feet No Hook Power Snatches@73kg (emom)
2x3 Power Clean from Box-2 Push Jerks@90kg
2x3 Power Clean from Box-2 Push Jerks@95kg
2x2 Power Clean from Box-2 Push Jerks@100kg
7x3 Snatch High Pulls from Blocks@95kg
Extras-
4x10/10 Lateral Step Ups@2-20kg
    10/10 Alt. Curl to OH Presses@2-15kg

AFFH 23

WOD:
LPO-
A1.
3 Pos Power Snatches
2x@60kg
2x@65kg
2x@70kg
A2.
1 Slow Pull Snatch-Hang Power Snatch
2x70kg
2x75kg
2x80kg
2x85kg
A3.
1x3 Power Snatches@80kg
B.
Work up 2 Power Cleans-1 PP
111kg
C.
5x10 Pull-ups
D.
Front Squats (Limited rom -to bench)
6x3@120kg
E.
3x10 Tate-10 Skulls-20 CG Floor Presses@2-12.5kg

AFFH 22 (Sítio Wod)

WOD:
MetCon-
Tabata , worst rd. is your score
KB Jumps
Wallsits
KB Clean and Jerks@2-20kg
Handstand Holds

11-20s-3-15s

10x10m Shrugged Farmer's Walks@2-20kg

3x1 Arm 21 curls

AFFH 21

WOD:
LPO-
6x2 Power Snatch@75kg-80kg-85kg-75kg-80kg-85kg
7x1 C+J@90-95-100-105-110-115-120kg
5x3 Clean Deadlifts@140kg
3x10 Bent Over Rows@90kg-10 Tempo Ring Push Ups-10/10 SL RDL@50kg

AFFH 20 (GOAT 7)

WOD:
MetCon-
25 min tc. to complete 4 Rds:
75 DU
15 Toes to Bars
3 LL RC
then.
Max Distance HS Walk

22m HSW, 8,9,10, 11 and 12th rope climb were 1/2 rope climbs bc I failed, good WOD though

Extras-
2x
20/20m Inverted Unilateral Captain Hook Walk the Planks
45 sec Reverse Plank on GHD

AFFH 19

WOD:
LPO-
6x2 No Feet No Hook Power Snatches@70kg
5x3 Power Clean from Box-2 Push Jerks@90kg
5x4 Snatch High Pulls from Blocks@90kg
Extras-
3x10/10 Lateral Step Ups@2-20kg
    10/10 Alt. Curl to OH Presses@2-15kg
    30 Cals Bike -1:30/2:00/2:00

AFFH 18

WOD:
LPO-
A1.
3 Pos Power Snatches
2x@60kg
2x@65kg
A2.
1 Slow Pull Snatch-Hang Power Snatch
2x70kg
2x75kg
2x80kg
2x85kg
B.
Work up 2 Power Cleans-1 PP
110kg, 2 Cleans @115kg fail pp
C.
4x10 Pull-ups
D.
Back Squats (Limited rom -to bench)
5x3@130kg-135kg-140kg-145kg-150kg
E.
3x10 Tate-10 Skulls-20 CG Floor Presses@2-12.5kg

AFFH 17

WOD:
LPO-
4x3 Power Snatch from Blocks@70kg
4x2 Clean and Jerks from Blocks@90kg
4x3 Dead stop Front Squats@90kg
MetCon-
21-15-9  TC 6 min.
HSPU
20m HS Walk
36+18m

Max Strict Ring MU TC 6 min.

10, no misses

AFFH 16 (GOAT 6)

WOD:

MetCon-
EMOM-
1-8 Cals Ski Erg
2-10 Cals Ski Erg
3-12 Cals Ski Erg
4-14 Cals Ski Erg
5-16 Cals Ski Erg
6-18 Cals Ski Erg
Not for time-5 LL rope climbs, tried to do one every 45 sec
repeat 1x (156 cals -10 ll rc

AFFH 15

WOD:
LPO-
3x3 Hang Power Cleans-3 Push Presses@85kg
Max Reps Bench@100kg-12 reps
MetCon-
For Time:
75 Alt. DB Snatches@30kg
Every min 7 Wallballs@20/14lbs
*Wallballs at end, this is a chalk wod, very good programming from Ryan Fischer
6:55
Abs/Core-
2x30/30m 1 Arm Front Rack Walks@20kg
    20/20 Iso Squat Pallof Pulse
    120 sec Banded March

AFFH 14

WOD:
LPO-
3x2 Hang Muscle Snatches-2 Power Snatches@60kg
3x3 Clean Pulls@120kg
Strength-
1 Set Max Reps Wtd. Pull-Ups@16kg-9 reps
2x10 Hip Thrusts@120kg
2x10 Ws-5 Ws+ @2-4.5kg

AFFH 13 (sanca saturday)

WOD:

Strength/Goat-

5x2 LL RC (10 min cap fail on tenth)

MetCon-

(teams of 2, one works -one rests)

13 min. AMRAP:

10-20-30-40-50...

Cals Air Bike

OHS@20/15kg

rest 2

13 min. AMRAP:

10-20-30-40-50...

HSPU

C-B

rest 2

13 min. AMRAP:

10-20-30-40-50...

KB Clean and Jerks@2-24kg

Burpees

w/Rafaella

1-50-37 ohs

2-50-50-25 hspu

3-40-40-3 burpees

AFFH 12

WOD:
LPO-
Power Snatch
2x2@70kg
2x2@75kg
2x2@80kg
2x1@85kg
2x1@87.5kg
1x1@90kg
Power Clean and Jerks
2x2@85kg
2x2@90kg
2x2@95kg
2x2@100kg
2x1@105kg
2x1@110kg
2x1@115kg
1x1@120kg-(fx)
stopped
Front Squat to 90 degrees (3 sec negative)
4x5@100kg

AFFH 11

WOD:
LPO-
A1.
2 Hang Cleans-2 Push Presses@
80kg
85kg
90kg
100kg
A2.
1 Hang Clean-2 Push Presses@
105kg
108kg
B.
Every 2 min.
5x5 Bench@95kg
C.
6x4 Good Morning@80kg

MetCon-
4 min. easy on Assault Bike=<250>Watts
2 min. hard on Assault Bike=<425>Watts
4 min. easy on Ski Erg=<150>Watts
2 min. hard on Ski Erg=<225>Watts
4 min. easy on Assault Bike=<250>Watts
2 min. hard on Assault Bike=<425>Watts
4 min. easy on Ski Erg=<150>Watts
2 min. hard on Ski Erg=<225>Watts

Abs-
3x20 Pallof Pulse

AFFH 10

WOD:
LPO-
A.
1 RM Muscle Snatch-80kg (so ugly)
B.
5x Low Hang Snatch-Hang Snatch-Low Hang Snatch@70kg
C.
7x3 Clean Pulls@130kg
D.
5x5 Wtd Pull-Ups@16kg
E.
4x15 Hip Thrust@100kg-10 W's-5 W's+Press (supinated on incline bench)@5kg

AFFH 9

WOD:
MetCon-
13 Min AMRAP:
5-10-15-20...
KB Clean and Jerks@2-20kg
Burpees with hands on Kettlebells (just to make it a little harder, don't deadlift them just hands on the push up part)
between each round 20m Front Rack Carry@2-20kg
74 reps

Accessory-
4x
6/6 OH Squat@20kg
12 Goblet Squats -3 Sec negative
100m Farmer's Walk@2-20kg

AFFH 8

WOD:
LPO-
Power Snatch 2-2-2-2-2-2-1-1@70kg-70kg-75kg-75kg-80kg-80kg-84kg-84kg
Clean and Jerks 2-2-2-2-2-2-1-1@85kg-90kg-95kg-100kg-105kg-105kg-110kg-110kg
6x4 Front Squats to Bench 3 sec negative @105-105-105-110-110-110kg

AFFH 7 (Goat 5)

WOD:
MetCon-
EMOM-40'
1-30m Sled Drag@60kg
2-1 LL RC
3-30 DU
4-10m HS Walk
5-1 attempt Strict RMU (Made all except second round)

AFFH 6

WOD:
LPO-
A.
5x3 Power Cleans-3 Push Presses (No hook, no feet)
80kg-85kg-90kg-95kg-100kg
B.
6x4 Bench@95kg
Gymnastics Prep-
2x
15 Band Pulldowns
15 Kips
15 Hollow Snaps
3 Kipping Belly to Bars
MetCon-
EMOM 8'
Same Min.
7 Cals Bike-3 BMU
Fisio-
3x20 Rotator Band Hooks
20/20 Single Leg Banded Curls

AFFH 5

WOD:
LPO:
A.
10 Min EMOM:
3 Hang Power Snatches@60kg
B.
6x4 Clean Pulls (3 sec negative)
100kg-110kg-120kg-125kg-130kg-130kg
C.
6x4 Wtd Pull Ups@16kg
Fisio:
3x10 W's -5 W's Press@2-5kg

AFFH 4

WOD:
LPO-
6x2 Power Snatches from blocks@70-70-75-75-80-80kg
6x2 Power Cleans-2/1 Jerks from Blocks@90kg-90kg-100kg-100kg-100kg-100kg
7x3 Deadstop Front Squats (Take from rack at about 90 degrees) @100kg
Fisio-
3x10/10 SL Hip Thrusts
3x10/10 Inverted KB Curl to Press

AFFH 3

WOD:
MetCon-
A.
9 MIN amrap:
15 Cals Ski
2 LL RC
3 rds
B.
21-15-9 (6 min tc)
HSPU/20M HS WALK
41 HSPUS 25M HS WALK
C.
6 min. AMRAP:
Strict Ring MU-2 hahahah, fat i guess

AFFH 2

WOD:
LPO-
5x4 Cleans-4 Push Presses@80kg-85kg-90kg-90kg-90kg
7x3 Bench Press@100kg
MetCon-
9 min AMRAP:
20 Cal Assault Bike
20 GHD Sit Ups
Core-
3x20/20 Pallof Pulses

AFFH 1

WOD:
LPO-
A.
10 min EMOM:
3 Hang Muscle Snatches@50kg
B.
4x5 Clean Pulls w/ 3 sec negative
C.
7x3 Wtd. Pull Ups@20kg
D.
3x10 Ws' 5 w's with press@2-5kg

Mundo Maravilhoso do Mu MU

WOD:
Had been feeling my hip for about 5 weeks, normally during and after squat cleans and squats. Going to do a lower volume and intensity block for the next month with no squats below parallel...

MetCon-
Running Clock: 0-25 min.
For time-
800m Ladeira
30 Clean and Jerks@40kg
4 RC
400m Run
20 Snatch@50kg
3 RC
800m Ladeira
10 Thruster (from box)@60kg
2 RC
22:15
Running Clock: 30-40min.

For time-

21-15-12-9-6-3

Front Squats@40-60-80-90-100kg (did from bench)

Burpees over Bar

39:57

Invictus WL 40 (FAI Injury suggested from MRI)

WOD:
LPO-
Split Press
Split PP
Clean and Jerk -Had to stop super tired, feeling beat up- decision made to stop following  invictus template

Invictus WL 39

WOD:
LPO-
SLOW Pull Snatch
Push Jerks
DL (felt hams did 3rm sumo@160kg)
Push Press 5x2@100kg

MetCon-
3 rds For Time:
12 Cal Assault Bike not xebex
20 Goblet Lunges@24kg
12 T-B
40 DU
9:55
fell apart in 2nd rd, Serginho beat me

Invictus WL 38

WOD:
LPO-
5 RM Snatch in rec pos-56kg
Snatch Balance up to 88kg 2 reps
Snatch up to 90kg, pr day , pulled ass muscle/hamstring
clean w/ pause 2
Front Squats did 90- 90-100-105
Pull UPs@10kg

Saturday Sanca

WOD:
STOLE THIS FROM CHALK CROSSFIT
MetCon:
In teams, one works other rests
24 Min. EMOM
1-20 Push Jerks@60kg
2-Max Pull-Ups
3-
4-
5-
6-
7-20 SDHP@60kg
8-Max Cals Assault Bike
9-
10-
11-
12-
13-20 Push Jerks@60kg
14-Max Pull-Ups
15-
16-
17-
18-
19-20 SDHP@60kg
20-Max Cals Assault Bike

21-

22-

23-

24-

Rx + sub Muscle up for Pull-Up

MU 4-3-5, 5-4-4

ev ing else got ass handed to me haha

GOAT 4

WOD:

MetCon-
48 min EMOM:
1-10 Cal Ski
2-10m HS Walk
3-10 Strict T-B
4-Hybrids Walks
5-Hybrids Walks
6-LL RC

rounds 7 and 8 cut the volume to half -dead

Invictus WL 37

WOD:

LPO-
Split Press
Split PP
P Clean FS to bench-Jerkx2
BK Squat to Bench 7rm-160kg
Rev Hypers
Bent over rows -planks

MetCon-
15 min AMRAP:
20 CALS BIKE ASSAULT :)))))))
10 C-B
5.5 RDS

Invictus WL 36

WOD:

LPO-
slow power snatch
btn push jerk-136.6kg 300 fucking pounds fuck yesssss
3 rm dl@206kg
4 pp @100kg

MetCon-
5x30 sec 0n 90 sec off xebex bike

Invictus WL 35

WOD:

LPO-

Snatch press in bottom

3 pos snatch

sq snatch -felt hip once

2 rm clean-115kg almost touching and very low elbows-work on that

strict pull-ups (supinated)@20kg 

Sanca Saturday Deathtox

WOD:
LPO-
6X
1 Muscle Snatch-1 Power Snatch-1 Squat Snatch
50kg-60kg-60kg-65kg-70kg-75kg
MetCon-
20 Min. AMRAP:
1 LL
35 DU
5 SNATCH@50kg
7 T-B

6, 41 reps (dead)

Vacation Wods

Vacation wods
1/9/18
3x
60 sec chest press machine
60 sec row machine
60 sec lat pulldown
60 sec sh press machine
60 sec Double Unders

3x
60 sec leg press
60 sec death march @2-50lbs
60 sec leg ext machine
60 sec max bike (normal bike)

2/9/18
Mile Run

Metcon-
100 DB Power Cleans@2-50lbs
Top of every min 5 Burpees
12:53

3/9/18
30-40 min jog

5/9/18
100 cals team row w/ Jon
A1.5x10 Db Bench Press@2x50/60/70/75/80lbs
A2.Pec Dec Machine 20-18-16-14-12-10-8-6-4-2 (start very light , up the pin each set)
Immediately after max push ups -8
B1.5x10 Std Row Machine
B2.Rear Fly Machine 20-18-16-14-12-10-8-6-4-2 (start very light , up the pin each set)
Immediately after max pull ups -6
C.5x10 Preacher Curls-10/10 Oh Tri Ext.
D.Ab Machine 20-18-16-14-12-10-8-6-4-2 (start very light , up the pin each set)

8/9/18
Deck of Death 4 w/ Jon:
♦️ Push Ups
♥️ Burpees
♠️ Squats
♣️ Lunges x2

11/9/18
A.Emom -15
5/6/7/8/9/10
1-Db Squats@2-50kg
2-1 Arm Hang Clean and Jerk@50lbs x2
3-Strict Pull UPS
B.6-12-24 leg press machine -Drop set -1st load heavy, 2nd Med, 3rd light
C.6-12-24 Row machine -Drop set -1st load heavy, 2nd Med, 3rd light
D.9 min Emom
1-Max Push Ups on Dumbbells
2-Max Alt. Hammer Curls@2-25lbs
3-rest
34-36
32-37
23-36
E.9 min Emom
1-60 sec Side Plank R
2-60 sec Side Plank L
3-Max Russian twist -L/R@1-25lbs
15/16/20

13/9/18
4x10 Hs Chest Machine 
4x10 Hs Row Machine
4x10 Leg Press@7 -45plates each side
3x10/10 Curl to OH Press@2-40lbs
3x20 Landmine Bent Over Rows@100lbs
100 tri rope ext , rest as needed but not more than 20 sec.
MetCon
Row 10 min

GOAT 3

WOD:
MetCon-
First part was something with legless rope climbs, hahah
3x
1 attempt Max HS Walk
1 attempt Max BMU
rest 2 min.

8m-9 bmu
10m-5 bmu
7m-4 bmu

Invictus WL 34

WOD:
LPO-
Power Clean and Jerk
Bench
Don't remember if I did a METCON

Invictus WL 33

WOD:
LPO-
(AVOIDING SQUATS AND JUMPING BC I FEEL HIP)
POwer Snatch no feet from blocks
BHN Jerks
PP
Deadlifts (speed)

Invictus WL 32

WOD:
LPO-
(AVOIDING SQUATS AND JUMPING BC I FEEL HIP)
Clean Grip Muscle Snatch
Bench 8rm-105
DL
4x8 Pull up (fat bar)@8kg-8 Ring Dips@12kg
4x2 min Banded March-30m OH Walk@20kg

Invictus WL 31 (Hip PAIN)

WOD:
LPO-
Front Sq
Snatch
C+J -Hard to stop (HIP PAIN)

GOAT 2

WOD:
MetCon-
12 min. EMOM:
1-50 DU (3/6 UB)
2-1 LL RC
IMMEDIATELY INTO-
12 min. EMOM:

1-Over 325 Watts Xebex Bike

2-Max HS Walk

7-9-10-10-10-9m

Invictus WL 30

WOD:
PRESS IN SPLIT
C+J
BS
BAND Rev Hyper
Bent OVer Rows

Invictus WL 29/ Running-BBJ-BMU

WOD:
Mus Snatch
BHN P Jerk
Dead speed
5 RM PP-100kg
Barbell Lunges

3x10 Min. Windows to finish
400m Run
10 BBJ
10 BMU
10 BBJ
400m Run
8:30-9:20-8:40

Invictus WL 28

WOD:
LPO-
SN PP
SN Sott's Press
Slow Pull Snatch
Hang Pow Clean
Jared Complex Max-130kg

Invictus WL 27/ Sanca Saturday

WOD:
LPO-
Pow Clean -Push jerk
Back Squat
Bench
Bulg Split Sq.


MetCon-
Dupla Ferroz-
For Time 40 min. tc:
500m Ski
200 DU
500m Ski

175 Wallballs

500m Ski

150 Swings@24kg

500m Ski

125 Air Squats

500m Ski

100 Toes to Bars

500m Ski

75 Push Ups

500m Ski

50 Sdhp@40kg

39:59 hahah

Invictus WL 26

WOD: 
LPO-
SN PP-OHS
Snatch
C+J
FS

GOAT 1

WOD:
3x
2 min windows
A. 30 Cal Ski
B. 20m HS Walk (11m/20m/15m)
C. 3 LL Rope Climbs (2/2/2)
D. Mobility Rack Pos.
E. 10 Sotts Presses (no lifters) @Bar/30/35kg

Invictus WL 25

WOD:
LPO-
C+J
DL
Rev Hypers
Rows

Invictus WL 24

WOD:
LPO-
2 RM Muscle Snatch-77kg
10RM BK Squat-145kg
Std. SH press
MetCon-
3x For Time:
200m Run
15 Snatch@40kg
60 DU
rest 3 min.
13:49

Invictus WL 23

WOD:
LPO-
Power Clean-126kg PR
Bk Squat PR-176kg
Bench-

Sanca Sábado

WOD:
Metcon-
In teams of two SERGINHO, for time 27 tc:
300 DU
150 WB@30lbs
100 HSPU
75 Deadlifts@100kg
50 Box Jumps@24''
25 Chest to Bars
20 Box Jumps@30"
15 Muscle Ups
10 Rope Climbs
5 C+J@100kg
missed by 2 reps

Invictus WL 22

WOD:
LPO-
Snatch-106
Bs
Lunges

MetCon-
3x For time:
5 Strict Chin Ups@22.5kg
4 Strict Ring Dips@22.5kg
20 V-Ups

Invictus WL 21

WOD:
LPO-
Power Snatch PR-95KG
Jerk
DL-PR-214kg

Invictus WL 20

WOD:
LPO-
C+J-PR 134kg
Fs-PR 141kg

MetCon-
2x
20 Cals Bike
800m Run
20 Chest to Bars
13:50

Invictus WL 19

WOD:
LPO-
Clean w/ pause
Back Squat
Bench 1rm -118kg ;(

Sítio Suffer

WOD:
MetCon-
5 Rds not for time:
With 20lbs Vest
Run 400m (with stairs)
10 (5/5) Hang Clean and Jerks@20kg kb
15 Swings@20kg
20 Lunges FR@20kg

Core-
5x100m OH Walk@20kg
20 sec L-Hang

Invictus WL 18

WOD:
LPO-
Snatch -105kg
c+j
bent over rows
rdl

Xama na Xebex

WOD:
MetCon-
NO COASTING 
5 min. Max cals -Xebex bike-89.2
rest 5 min.
5x1 min on 1 min off-88.7
rest 5 min.

10x30 sec on 30 sec off-97 

rest 5 min.

20x15 sec on 15 sec off-84.3

359.2 cals

Invictus WL 17

WOD:
LPO-
SNATCH-BS-LUNGES

Invictus WL 16

WOD:
LPO-
CLEAN-SNATCH-DL-PULL UP

MetCon-
5x2 min. on 1 min. off
15 Cal Xebex
10 DB Snatches@22.5kg
Max Toes to Bars
25-15-11-13-9

Invictus WL 15

WOD:
LPO-
THIS IS A PAID PROGRAM
SOTTS-PCLEAN-C+J-FS

Saturday Sanca

WOD:
MetCon-
In teams of two:
50 Wallballs
30-20-10
Thrusters@40kg
Pull Ups
50 Wallballs
40 Snatches@60kg
50 Wallballs
rest 5 min.
60 Jerks@80kg

Invictus WL 14

WOD:
LPO-
2 snatch pp -1 OHS
PRESS in Split Jerk
SNATCH-100KG
Clean Complex Clean-fs-jerk-122kg
RDL
Bent OVer Rows 4x6@100kg

BAR MU MASTERY STRENGTH RESTEST +METCON

WOD:
Gymnastics-
Test:
Max Strict Chest to Bars-11 (last time 10)
rest 2 min.
Max Pull Ups-16 (last time 14)
rest 2 min 
Max Kipping Chest to Bars (not butterfly) 18 (last time 10)
rest 2 min
Max Toes to Bars (kipping) 22 (last time 18)
MetCon-
7 Rds for Time:
10 Bench Presses@60kg
50 Double Unders
rest 60 sec.
12:13 (1:01,2:57,4:45,6:38,8:35,10:24,12:13)
rest 5 min.

12 min. AMRAP
7 Deadlifts@120kg
14 Cal Xebex Bike
rest 60 sec.
6 rds, finished at 11:16 (:45,2:44,4:52,7:03,9:18,11:16)

Invictus WL 13 (Estúdio Igarashi)

WOD:

LPO:
Snatch-ohs
BS
Step up

Invictus WL 12

WOD:
LPO-
Clean Complex
Snatch 2 rm no hook no feet-80kg (running man)
Fr Squat
gh raises

SITIO WOD w/ Windsor 5

WOD:
Strength-
50 Ring Dips (20 lbs WTD Vest)
75 Ring Push Ups (20 lbs WTD Vest)
50 TRX Tricep Ext (20 lbs WTD Vest)

4x10/10 SL RDL@20kg

5x100 ft. FR Walks @2-20kg

SITIO WOD w/ Windsor 4

WOD:
MetCon-
10 Min. EMOM:
14 KBS@20KG-14 Squats (Same min)

10 Rds (one works one rests):
10 KB Squat Cleans@20kg
Suicide 100m

Strength-
3x8/8 Uni Lateral Shoulder Press@20kg-10 Bent Over Rows@65kg
5x5/5 Hybrid OH/FR Walks@12/20kg
4x10/10 1 arm Bicep Curls@12kg

Invictus WL 11

WOD:

GYMNASTICS-
8.3 BMU
Test:
Max BMU-15 reps PR
rest 5
90 sec Max BMU-12 Reps
hand rip

LPO-
Snatch
5 rm BS -no hahah
Step up

Invictus WL 10

WOD:

LPO-
PAID PROGRAM

P Snatch
Jerk
5 RM DL-200kg
5 RM Pull-Up-30kg

MetCon-
For Time:
100 Ft Walking Lunges@22.5kg
100 DU
50 1 Arm Push Presses@22.5kg
Run 800m
50 1 Arm Push Presses@22.5kg

100 DU

100 Ft Walking Lunges@22.5kg

12:19

Invictus WL 9

Clean -131kg PR

30 MIN ROW

MetCon
Row 30 min Xebex -7.320 m

Aniversário do Serginhhhhhhooooo

WOD:
Gymnastics-
BMU Mastery 8.2 16-18-18

MetCon-
"Serginhoooo"
36 Min AMRAP:
7 Deadlifts@140kg
14 HSPU
19 DB FR Squats@2-24kg
82 Push Ups
100 DU

3 Rds 78 PU …holy shit

Invictus WL 8

WOD:

LPO-
This is a paid program
 snatch-98kg
5rm back squat -154kg
lunge
dips-hanging knee raise

Invictus WL 7

WOD:
Gymnastics-
BMU Mastery 8.1 (8-12-14)
LPO-
P Snatch
Split oh press
Split Jerk
DL
Pull Up

MetCon-
Tabata Ski Erg
850m
rest as needed
Tabata Ski Erg
864m

Invictus WL 6

WOD:
LPO-
Clean
Snatch no feet
FS
MetCon-
4 Rds for Time:
50 DU
3 RC
400m Run
17:09

Sanca Saturday

WOD:
Gymnastics-
BMU Mastery 7.3
LPO-
Every 2 min. for 6 sets:
2 Hang Squat Snatches-went up to a big 70kg haha
MetCon-
10-1
Power Snatches@40kg
Toes to Bars
HSPU
12:13

Invictus WL 5

WOD:
LPO-
Snatch Push Jerk to OHS-120kg
Snatch-98kg max out
Bk Squat-5rm @154kg
Rev FR Lunges
Dips-Hanging knee tucks
MetCon-
20 min. Xebex Bike

Invictus WL 4

WOD:

LPO-

Snatch 

Push Jerk -124kg I think pr

DL-187kg-5rm

Pull up-28kg-5rm

MetCon-

12 min. AFAP w/ Serginho:

10m/10m

20m/20m

30m/30m

one works one rest Sled Drag@70kg-190m

2km Ski Erg

Recovery @Estúdio Igarashi

WOD:
MetCon-
4x90 sec each:
45/45 Suitcase Carry@32kg
10/10 SL RDL@32kg
90 sec FR Carry@2-16kg
45/45 Iso Lunge Hold (Quad dominant)
90 sec Ring FLR
10/10/10m 1 Arm Bent over Rows@32kg/HS Walk

Invictus WL 3

WOD:
LPO-
Muscle Clean
Tall Clean
PR Clean-131kg
Snatch
3 Rm FS-132kg
GH Raise

Sanca Saturday

WOD:
LPO-
Every 2 min x6
2 Power Clean and Push Jerks
70kg-80kg-90kg-100kg-110kg-113kg
MetCon-
Buy in-400m Run@20lbs Wallball
5 Rounds for time:
10 Clean and Jerks@50kg
25 Wallballs
Cash out-400m Run@20lbs Wallball

20:08

Invictus WL 2 (Plus MetCon)

WOD:
LPO-
Snatch Balance
Snatch
C+J
MetCon-
16 Min. EMOM
30 SEC ON 30 SEC OFF
Xebex Bike
GHD Iso Sit Up hold
Run
Ski

Gymnastics and MetCon

WOD:
MetCon-
3 Rds NFT:
400m Run
20 Cals Bike
10m HS Walk

Gymnastics-
Bar Muscle Up Mastery 7.1- 6-7-7

Invictus WL 1

WOD:
Sotts Press
Clean-Hang Clean
Hang Snatch
Back Squat

Active Recovery Attempt

WOD:

MetCon-

2x NFT

5 min. Ski Erg

5 min. Bike

5 min. Run

Seletivas TCB Day 2

WOD:
EVENT 4-
For Time:
10 RMU
20 Thrusters@45kg
800m Row
20 Thrusters@45kg
10 BMU
8:29

EVENT 5-
3 rds for Time:
20 DBS@30kg
15 Box Jumps
10 Farmer's Bar Deadlifts@2-65kg Bars
8:14

Seletivas TCB Day 1

WOD:
EVENT 1-
8 Min. AMRAP:
1 Legless RC
5 Hang Squat Cleans
5 Shoulder to OH@100kg
50 DU
69 reps (went out to fast)

EVENT 2-
For Time/10 min TC:
50 Wallballs
40 Toes to Bars
30 Chest to Bars
20 HSPU
8:53
immediately after cap...

EVENT 3
5 RM OHS-
87kg

OPN TCB Prep 25

WOD:
MetCon-
EMOM 20:
15 Burpees
10/10 SL RDL@8kg
10/10 FR Uni Lateral Squat@8kg
50 Jumping Jacks
30/40/50/60 sec. FLR

OPN TCB Prep 24

WOD:
LPO-
3 Power Snatches-3 OHS@1x60kg ,2x@65kg,1x@70kg
3x3 OHS @80kg

MetCon-
20 Min. AMRAP:
20 Cal Bike
400m Run

OPN TCB Prep 23

WOD:
Strength-
Front Squats 3x3@100kg
Clean DL 5x3@122kg
Shoulder Presses 3x4@68kg
MetCon-
For Time:
25 DB Snatches@30kg
20 Box Jumps@24''
15 Deadlifts@2-65kg Bars
3:35
Core-
4x45 sec on 2 min. rest
GHD Planks
Accessory-
3x10/10 Cereia Manguito
100 Band Curls
100 Band Tri Ex

Bike 20 min. light

OPN TCB Prep 22

WOD:
Strength-
Back Squat 3x4@140kg
Bench Press 3x4@95kg
MetCon-
4 min. AMRAP:
1 LL Rope Climb
5 HS Clean
5 Sh to OH@100kg
50 DU
66 reps
rest 5 min.
For Time:
5 RMU
10 Thrusters@45kg
400m Row
10 Thrusters@45kg
5 BMU
3:59
Accessory:
3x8 Alt. Curl to OH Presses@2-20kg
3x2 min. Banded Walks

OPN TCB Prep 21

WOD:
LPO-
Snatch:1@60kg, 1@70kg, 2x1@80kg
C+J:1@80kg, 1@91kg, 2x1@104kg
Gymnastics-
BMU Mastery 6.3
MetCon-
For Time:
25 Wallballs
20 Toes to Bars
15 Chest to Bars
10 HSPU-2:59
rest 3 min,
3 min. AMRAP
BURPEES-50

Bike 20 min.

OPN TCB Prep 20

WOD:
Strength-
Back Squat 3x3@140kg
Bench Press 3x3@94kg
Sh Press 3x3@62kg

Gymnastics-
Bar Muscle Up Mastery 6.2

MetCon-
For Time:
40 Wallballs
30 Chest to Bars
15 HSPU-4:01
rest 1 min.
5 Rep Max OHS-92kg
10m HS Walk
8:17

2km Run-light

OPN TCB Prep 19

WOD:
LPO-
Power Snatches-2@60kg, 2@65kg, 2x2@70kg, 1x2@75kg
Power Clean-Push Jerk-2@75kg, 2@84kg, 2@91kg, 2@97kg

MetCon-
7 min. Run
7 min. Bike
7 min. Ski

OPN TCB Prep 18

WOD:
Strength-
Work up to 3rm:
Front Squat-130kg , got 134kg for two
3x8 DB OH Presses@2-20kg-2-25kg-2-30kg(F7)
Deadlifts 5x3@125kg-140kg-150kg-160kg-165kg

MetCon-
15 min. AMRAP:
10-1
Air Bike Cals
DB Snatches alt. @30kg
Box Jumps@24''
Before every rd 1-1/2 Legless RC
finished rd of 3+LL

OPN TCB Prep 17

WOD:
Gymnastics-
Bar Muscle Up Mastery 6.1

LPO-
Snatch: 1x3@60kg, 1x3@70kg, 1x2@80kg, 4x1@85kg
C+J: 1x3+1@80kg, 1x3+1@85kg, 1x3+1@97kg, 1x2+1@105kg,4x1+1@110kg
Clean Pull: 5x2@122kg

MetCon-
2km Run (light)

BMU Mastery 6.1

Row 20 min. (light)

Accessory-
3x8 Glute Ham Raise
2x10 Tate's Presses-10 Skulls-20 CG Floor Presses@2-15kg
2x10/10 Bulgarian Split Squat to Band Pull Aparts

OPN TCB Prep 16

WOD:
Strength-
Back Squats-5-5-5-3-1@120kg-132kg-140kg-150kg-160kg
Bench Press-5-5-5-3-1@84kg-90kg-96kg-102kg-108kg
Shoulder Press-5-5-5-3-1@60kg-65kg-68kg-74kg-78kg

MetCon-
8 min AMRAP:
2 LL Rope Climb
3 HSC@100kg
3 SH-OH@100kg
50 DU
1 Rd. 2 reps :0

Row 20 min. (low)

OPN TCB Prep 15

WOD:
MetCon:
20 min. Max Distance Run w/20lbs Wtd. Vest

For Time..w/ vest:
50 Push Ups
50 Squats
50 Strict Ring Pull-Ups
50 Sit-Ups
50 Ground to OH@16kg KB
17:53

OPN TCB Prep 14

WOD:
Gymnastics-
Bar Muscle Up Mastery 5.3

Strength-
3 RM Back Squat-160kg
3 RM Press@77kg

MetCon-
9 Min AMRAP:
5 Ring MU
10 Thrusters@60kg
500m Row Xebex
10 Thrusters@60kg
5 BMU
1 rd. 500m

OPN TCB Prep 13

WOD:
LPO-
Power Snatch: 1x3@60kg, 1x3@65kg, 2x3@70kg, 2x2@75kg
Power Clean and Jerk: 1x3@80kg, 3x3@85kg, 3x3+2@90kg, 2x2+1@100kg

MetCon-
16 min. 30 SEC ON 30 SEC OFF:
Bike 12 Cals
10m HS Walk
Ski Erg
100m Run

Accessory-
4x8 GHD Flexion-Ext@16kg
3x10 DB Manguito Cereia Lift@5kg
100 Tricep Band Ext
100 Bicep Band Curls
20 min Row (low)

OPN TCB Prep 12

WOD:
Gymnastics-
Bar MU Mastery 5.2

LPO-
Snatch-1x4@60kg, 1x4@70kg, 4x2@80kg
C+J 1x4+1@80kg, 1x4+1@90kg, 4x2+1@105kg
Clean DL 4x2@120kg
Snatch High Pull@95kg

MetCon-
11 Min AMRAP:
20 DBSnatch@30kg
15 Box Jumps
10 2-Bar Deadlifts@2-64kg
2 Rds, 41 reps

20 min. Row Light
3x10/10 Alt DB Curl to OH Press@2-20kg

OPN TCB Prep 11

WOD:
Strength-
5x5 Back Squat@137kg
5x5 Bench Press@97kg

MetCon-
12 Min. AMRAP:
3-6-9-12-15...
Power Snatches
SH to OH
Toes to Bars
DU
92 Reps

Core-
3x NFT
30 sec L-Hang Variation
30 sec Suitcase Walk es. @32kg
3 min. Band March

OPN TCB Prep 10

WOD:
Strength-
3 Rm for:
Back Squat-157kg
Bench Press-108kg
Shoulder Press-75kg

MetCon-
15 min. EMOM:
30m Sled@70kg
20 Cal Row
Max Cal Bike Xebex-16-19-16
Rest 1
Rest 1

Run 2k Light

Core-
3x10 Dragon Flags

OPN TCB Prep 9

WOD:
Gymnastics-
BMU Mastery 5.1

LPO-
Snatch-1x2@60kg, 1x2@70kg, 1x2 @80kg, 1x2@85kg
C+J-1x2@80kg, 1x2@90kg, 2x2@105kg
Clean High Pull-2x3@105kg,2x3@117kg

MetCon-
3xFor Time:
5 RMU
7 Thrusters@50kg
15 Cal Row
7 Thrusters@50kg
5 BMU
rest 3 min.
2:57-3:10-3:13
Bike light 20 min

OPN TCB Prep 8

WOD:
MetCon-
30 min. EMOM:
20 Band Pull Aparts
10/10-1 Arm Russian Swings@16kg
50 Wideouts (w/slingshot)
5/5-1 Arm FR Squats (w/slingshot)@16kg
20 Skaters
10/10-Golf (low to high Rotations)@8kg

OPN TCB Prep 7

WOD:
Gymnastics-
BMU Mastery 4.3

Strength-
5x5 Back Squats@134kg
5x5 Bench Press@94kg

MetCon-
For Time:
50 WB
40 T-B
30 C-B
20 Strict HSPU
8:20
REST 1:40
For Time: 5 min tc
5 RM OHS
10m HS Walk
80kg, 4:00

Core-
3x20 Hollow Snaps
3x20 Arch Snaps@2kg on PVC
3x25m OH/FR Hybrid Walk@2-16kg

OPN TCB Prep 6

WOD:
LPO-
Snatch High Pulls 5x4@96kg
Clean Deadlifts 4x2@124kg
MetCon-
8 min. AMRAP:
20 Renegade Rows@2-kg
5 Hang Squat Cleans@100kg
5 Sh to OH@100kg
50 DU
1 rd +43 reps

Low Intensity 20 min Row
Strength-
3x10 Barbell Curls@36kg

OPN TCB Prep 5

WOD:
LPO-
1x3 Power Snatches-3 Snatch Push Presses-3 OHS@60kg
1x3 Power Snatches-3 Snatch Push Presses-3@65kg
2x3 Power Snatches-3 Snatch Push Presses-3@70kg
1x3 Power Cleans-3 Front Squats-3 Push Jerks@80kg
1x3 Power Cleans-3 Front Squats-3 Push Jerks@85kg
1x2 Power Cleans-2 Front Squats-2 Push Jerks@90kg
Strength-
3x5 Front Squats@104kg
3x5 Shoulder Presses@70kg
MetCon-
For Time:
15 C+J@155lbs
30 WB@30lbs
10 RMU
4:58
rest 5 min.
3 min. amrap Toes to Rings-58

20 min. Low Intensity Row
Core:
3x12 GHD Sit-Up-12 Back Ext@20lbs

OPN TCB Prep 4

WOD:
Strength-
1 Rm Front Squat-135kg
MetCon-
3 Rds for Time:
20 DB Snatch@20kg
15 Box Jumps@30''
10 Farmer's Deadlifts@2-64kg Bars
8:48

24 min. EMOM:
60 sec. Bottom of Squat@20kg
7 Strict Pull Ups
12 Wheel Rollouts
30/30 sec WG Stretch w/ rotation
7 Kneeling Strict Presses@20kg
12 JG Hip Bridges
60 sec Bear Crawl
30 sec Battle Rope

Invictus Strength Program 38/OPN TCB Prep 3

WOD:
LPO-
4x4 Snatch@80kg
4x4 Cleans@104kg
Strength-
1 rm Bench-120kg
MetCon-
For Time:
10 RMU
20 Thrusters@45kg
800 Cal Row
20 Thrusters@45kg
10 BMU
8:40

Invictus Strength Program 37(OFF)/OPN TCB Prep 2

WOD:
LPO-
Snatch High Pull 4x4@85kg
Back Squat 5x5@130kg
Front Squat 3x5@100kg
Gym-
EMOM 7'
Ring Dip -3@8kg
MetCon-
3 Rds for time:
15 KBS@32kg
15 Wallballs@30lbs
15 Horizontal Ring Rows
6:32
rest 5 min.
1 min. Max DU-98
3 min. Max Cals on Bike-44
Core-
3x20 Ring Archers
3x10 ES Windmills@12kg
3x20 GHD Sit-Ups@20lbs

Invictus Strength Program 36/OPN TCP Prep 1

WOD:
LPO-
Power Snatches: 4@60kg, 4@65kg, 3x4@70kg
Power Cleans and Push Jerks:4+2@80kg, 4+2@85kg, 4+2@90kg
INVICTUS-
Deadlift Restest pr-210kg/5rm Press-72kg
MetCon-
12  Min. EMOM: (30 SEC ON 30 OFF)
HSPU-16/17
Burpees to Target-11/10
DU-48/41
Cals on Xebex Bike-17.5/12.8
Box Jumps 11/13
HS Walk 7m/7m

For Time ME-
3x12 Cals Xebex
rest 3 min.
17s, 15s, 17s

MetCon TCB 14

WOD:
MetCon-
3 Rds for Time:
25 Wallballs@30lbs
20 Toes to Bars
15 Chest to Bars
10 Strict HSPU
rest 3 min.
3:40-4:09-4:55

Invictus Strength Program 35/MetCon TCB 13

WOD:
LPO-

This is a paid program, cannot share..

MetCon-
15 Min. EMOM
12 Cals Bike Xebex
18 Cal Row Xebex
20m Sled@70kg

Invictus Strength Program 34

WOD:
Strength-

This is a paid program, cannot share..Back Squat PR_175kg

Gymnastics:
BMU Mastery 4.1

Invictus Strength Program 33

WOD:
Strength-

This is a paid program, cannot share..

Invictus Strength Program 32/MetCon TCB 12

WOD:
Gymnastics-
BMU Mastery 3.3.
Strength-This is a paid program-opposite of nice guy
MetCon-
4x4 min on-4 min off :
1 Legless Rope Climb
20 DB Snatches@22.5kg
40 DU
2+1 LL, 2, 1+50 reps, 1+32 reps

Invictus Strength Program 31/MetCon TCB 11

WOD:
Strength-
Paid program can't share, squat evday

MetCon-
12 min. EMOM:
1-30 sec ME Ski Erg
2-30 sec ME Row
3-30 sec ME Bike
4-30 sec 100m Run

Invictus Strength Program 30

WOD:
Good day of snatching..PR PP-118KG
Gymnastics:
3.2 BMU Mastery

Invictus Strength Program 29/MetCon 10 TCB

WOD:
Strength-

This is a paid program, cannot share..

MetCon-

12 min EMOM:

10/15/20 Burpees

10/15/20 Cal Row

10/15/20 Cal Bike

30/45/60 DU

Last rd 19 cals row, 12.5 cals bike

Invictus Strength Program 28

WOD:
Strength-

This is a paid program, cannot share..

Invictus Program 27/MetCon 9 TCB

WOD:
LPO-
Paid program dirty and nice guy
Gymnastics-
BMU Mastery 3.1
MetCon-
6x30 sec ME Row, rest 90 sec
Xebex-16-16-16-14-15 Cals

Invictus Strength Program 26/MetCon 8 TCB

WOD:
Strength-
This is a paid program...squats haha
MetCon-
10 min EMOM:
1-15 Cals Bike
2-Max HS Walk-10m-5m-10m-8m-6m

MetCon 7 TCB (Maya)/Invictus Strength Program 25

WOD:
MetCon-
5 Rounds for Time:
5 Box Jumps
20 OHS@30kg
200m Run
11:00

Rest 7 min.
18 Min AMRAP:
20 Deadlifts@40kg
20 Snatches@40kg
20 Box Jumps
20 Wallballs@20#

3, 14 reps
Gymnastics-
BMU Mastery 2.3

Strength-
Hint -Clan in da front

Invictus Strength Program 24

WOD:
Good day of snatching..heavy bush bress

Invictus Strength Program 23

WOD:
Gymnastics-
BMU Mastery 2.2
Strength-
squ ev day

Invictus Strength Program 21/22 MetCon 6

WOD:
LPO-

This is a paid program, cannot share..

MetCon-

3 RFT:

24 Cals Bike

12 Cleans@60kg

8:39

MetCon 5 (TCB)

WOD:
MetCon-
30 Min AMRAP w/ Windsor (1 Works one rests)
24 Swings@22kg
12 Burpees
400m Hilly Run w/ Stairs

9.5 rds

Invictus Strength Program 20

WOD:
Gymnastics-
Bar Muscle-Up Mastery 2.1

LPO-

This is a paid program, cannot share...the most complicated sn.....

Invictus Strength Program 19

WOD:
This is a paid program, cannot share...MORE SQ.....

Invictus Strength Program 18

WOD:

Gymnastics-

Bar Muscle Up Mastery 1.3

Strength-

This is a paid program, cannot share...hint Squat ev single day

MetCon-

15 Min AMRAP:

15 Cal Xebex Bike

rest 30 sec

50 DU

rest 30 sec

800m Run

rest 30 sec

2 rds, 50 du

Invictus Strength Program 16/17

WOD:
Strength-

This is a paid program, cannot share...hint dirty and nice guy, rack watts up to 94% and Bolder Dress@90%

MetCon 4 (TCB)

WOD:
MetCon-
7 Min For Time:
5-3-1 Rope Climb
15-12-9 HSPU (5:03)
3 min rest
7 Min AMRAP:
10 Burpee Box Jumps
8/8 Box Step Ups@24kg 2 rds +14 reps
3 min rest
7 Min AMRAP:

Max Reps Xebex Row-190

3 min rest
7 Min For Time:
100 OHS @45lbs
ev break 10 V-ups
5:53

Invictus Strength Program 15

WOD:
LPO-

This is a paid program, cannot share...the most complicated sn.....

Invictus Strength Program 14

WOD:
Gymnastics-
Bar Muscle Up Mastery 1.2

Strength-

Hint accessories for days

Invictus Strength Program 13

WOD:

This is a paid program, cannot share...hint lets get dirty and be a super nice guy

Hint: We do a lot of where people ride......tha B.....

Invictus Strength Program 12 (Met Con 3)

WOD:
Gymnastics-
Bar Muscle Up Mastery 1.1

Strength-

This is a paid program, cannot share...hint lets get dirty and be a super nice guy

MetCon-
4 Rds for Time:
30 Cals Xebex Bike
rest 1 min.
400m Run
rest 1 min.

23:10

Invictus Strength Program 11

WOD:
Gymnastics Strength test-
Max Strict C-B=10
rest 2 min.
Max Strict Pull-Ups=14
rest 2 min.

Max Kipping Not Butterfly C-B=10

rest 2 min.

Max Toes to Bars=18

Strength-

This is a paid program, cannot share...hint PR but  back slight backeotomy needed

Invictus Strength Program 10

WOD:
This is a paid program, I can't share 
Hint- Rhymes w/ pee religion match

Invictus Strength Program 9 (MetCon 2)

WOD:
This is a paid program can't share...#squat every day

 MetCon:
For Time-
40-30-20-10m Sled drag@70kg
25-20-15-10 Cals Xebex Bike
4-3-2-1 BMU
13:00

Invictus Strength Program 8

WOD:
This is a paid program can't share
Hint..Feeling like a meathead powerlifter, I like it

Invictus Strength Program 7 (Metcon 1)

WOD:
This is a paid program...Can't post :(

Hint- Similar to last Tuesday

Metcon: 
3 Rds for Time:
100 DU
20 HSPU
8:54

Invictus Strength Program 6

WOD:
This is a paid program...Can't post :(

Hint-1 RM Back

Invictus Strength Program 5

WOD:
This is a paid program...Can't post :(

Hint-2 of my favs

Invictus Strength Program 4

WOD:
This is a paid program...Can't post :(

Hint-$&()^! every day

Invictus Strength Program 3

WOD:
This is a paid program...Can't post :(

Hint.. This was the last time I did this https://www.blogger.com/blogger.g?blogID=6931762684945632941#editor/target=post;postID=463979760139865890;onPublishedMenu=allposts;onClosedMenu=allposts;postNum=0;src=postname

Invictus Strength Program 2

WOD:
This is a paid program...Can't post :(

Hint: Pause...Jerk

Invictus Strength Program 1

WOD:
This is a paid program...Can't post :(

Hint-Healthlifts till you are healthy as possible

Open Season 28

WOD:
Strength-
3x Circut
5 ES Alternating Inc DB Bench Press@20-22.5-22.5kg
5 5 Sec. Neg Inc DB Bench Press
10 DB Bench Press
10 Inverted Rows
12 ES Bus Drivers@10kg
8 ES Pause Lateral Raises@2-5kg
8 Band Face Pull to Pull Aparts
6 5 sec Negative KB Curls w/ Band@24kg
12 ES Alternating Inc DB Curls@2-10kg
24 Preacher Curls@15kg Bar

Open Season 27

WOD:
LPO-
Work up to Heavy Load 2 Muscle Snatches-2 Power Snatches-70kg
2x2 Power Snatches@75kg-80kg(F1)
Work up to Heavy Load 1 Muscle Clean-1 Power Clean-2 Push Presses-90kg
2x1 Power Clean-2 Push Presses@95kg-100kg
3x4 Snatch Pulls@110kg



Best open so far!!!

Open Season 26

WOD:
Strength-
3x8 Back Squats rest 30 sec 4 Front Squats@100kg
2x30 sec Bench Supported Isometric Row hold-20 BS Rows@2-20kg-20 BS Rev Flyes@2-5kg

Open Season 25

WOD:
Strength-
Concrete Slab Pieces Hill Carry -10 min.
2x
60m 1 Arm OH Carry@20kg each side
30 Sec Bottom of Squat Hold@20kg
30 Sec Hang from Pull-Up bar
2x
120m FR Walks@2-20kg
10 Y-W-T-A
20 sec L-Sit

Open Season 24 (18.5)

WOD:
MetCon-
7 Min. AMRAP:
3-6-9-12-15-18-21...
Thrusters@100lbs
Chest to Bar Pull-Ups

115 reps (7 C to B after 18 thrusters)

Open Season 23

WOD:
MetCon-
50-40-30-20-10
Russian Swings@32kg
GHD Sit Ups
5-4-3-2-1
RMU
16:20

 1n Team for time-
75 Thrusters@50kg
3:45

Open Season 22

WOD:
LPO-
4x3 No Feet Hang Squat Snatches@75kg-75kg-75kg-80kg
4x2 No Feet Hang Squat Cleans-2 Split Jerks@90kg-90kg-90kg-100kg
3x4 Snatch High Pulls@96kg
MetCon-
10 Rds for Time-16 Min. TC:
3 Power Snatches@61kg
8 Chest to Bars
12 Wallballs
TC 8 rds, 2 Snatches

Open Season 21 (18.4 repeat +)

WOD:
For Time (9 min TC)-
21 Deadlifts@102kg
21 HSPU
15 Deadlifts@102kg
15 HSPU
9 Deadlifts@102kg
9 HSPU
21 Deadlifts@143kg
50 ft HS Walk
15 Deadlifts@143kg
50 ft HS Walk
9 Deadlifts@143kg
50 ft HS Walk
115 reps (20 ft HS Walk) fuc..

MetCon-
9 Min EMOM:
7 Power Cleans-7 Front Squats@40kg
50 DU
15 Cal Xebex Bike

Open Season 20

WOD:
Strength-
15 Min EMOM-
1 Front Squat@110kg-4 Strict Pull-Ups

Open Season 19 (18.4)

WOD:
For Time (9 min TC)-
21 Deadlifts@102kg
21 HSPU
15 Deadlifts@102kg
15 HSPU
9 Deadlifts@102kg
9 HSPU
21 Deadlifts@143kg
50 ft HS Walk
15 Deadlifts@143kg
50 ft HS Walk
9 Deadlifts@143kg
50 ft HS Walk
119 reps (40 ft HS Walk)

Open Season 18

WOD:
MetCon-
30 Min. Every 3 Min:
25 Cal Bike
30 Cal Ski
(5x of each)

Open Season 17

WOD:
Strength-
Back Squats-Work up to 2 Rep Heavy
150kg
Max reps@130kg-8 reps
E2MOM for 20 min:
2 Push Presses-2 Push Jerks@80kg (First 10 min)
1 Push Press-2 Push Jerks@90kg (Last 10 min)
MetCon-
For Time:
800m Run
75 Wallballs@20lbs
50 Russian Swings@32kg
50 Toes to Bars
50 Push Presses@2-20kg
75 Air Squats
800m Run
25:12

Open Season 16 (18.3 repeat +)

WOD:
2 Rounds for Time-(14 Min. TC)
100 DU
20 OHS@50kg
100 DU
12 RMU
100 DU
20 Alt. DB Snatches@22.5kg
100 DU
12 BMU
586 reps

LPO-
Every 2 min. for 20 min:
First 10 min. 2 Muscle Snatches-2 Power Snatches@60kg
Last 10 min. 1 Muscle Snatch-2 Power Snatches@70kg
4x4 Hang Power Cleans@90kg

Open Season 15

WOD:
LPO-
Every 2 min. for 30 min.
First 10 min. 3 Front Squats 1 Split Jerk@80kg
10-20 min. 3 Front Squats 1 Split Jerk@90kg
Last 10 min. 3 Front Squats 1 Split Jerk@100kg

Open Season 14 (18.3)

WOD:
2 Rounds for Time-(14 Min. TC)
100 DU
20 OHS@50kg
100 DU
12 RMU
100 DU
20 Alt. DB Snatches@22.5kg
100 DU
12 BMU
561 reps

Open Season 13

WOD:
MetCon-
3x2 min. on 2 min off:
15 Cal Xebex Bike
15 KBS@32kg
rest 2 min,
3x2 min. on 2 min off:

30 DU
20 DB Snatch@25kg

rest 2 min,

3xRun 400m in 2 min. rest rest of 2 min.

no rest hahaha

bike/kbs-1 rd+15 cals,1 rd+12 cals, 1 rd+7.8cals

du/dbs-1 rd+34 reps, 1 rd+33 reps, 1rd+36 reps

Open Season 12

WOD:
LPO-
20 Min. EMOM:
3 Power Snatches@55kg for first 10 min.
2 Power Snatches@65kg for last 10 min.
MetCon-
5x3 min. On, 3 min Off:
3 BMU
6 HSPU
9 BBJ Overs
12 Wallballs@20lbs

2 rds+1 rep, 1 rd+29 reps, 1 rd+20 reps, 1 rd+27 reps, 1 rd+9 reps
did strict HSPU until 4th rd

Open Season 11 (18.2 repeat)

WOD:
12 Min:
1-10
DB Squats@2-22.5kg
Burpees Facing the Bar
with remaining time, clean max weight
6:28, 115kg.
Ah that was better

Open Season 10 (18.2)

WOD:
12 Min:
1-10
DB Squats@2-22.5kg
Burpees Facing the Bar
with remaining time, clean max weight
6:25, could not hit a clean :(

this would ruin my whole weekend haahahha

Open Season 9

WOD:
MetCon-
25 min EMOM:
Xebex Bike-15 Cals
Xebex Bike-12 Cals
Xebex Bike-09 Cals
Xebex Bike-17 Cals
rest 1 min
Strength-
9 min EMOM:
10 EL SL RDL@2-24kg
40m FR Walks@2-24kg
5 BMU

Open Season 8

WOD:
LPO-
WORK UP ^
1 Power Snatch-1 Hang Squat Snatch-1 Power Snatch-1 Hang Squat Snatch
50-60-65-70-75-80kg
MetCon-
12 Min. AMRAP:
20 Power Snatches@40kg
40 Pull Ups
15 Power Snatches@60kg
30 Chest to Bars
10 Power Snatches@75kg
20 BMU
107 reps
 rest as needed...
For Time:
600m Row Xebex
30 KBS@32kg
3:10

Open Season 7 (18.1 repeat +)

WOD:
MetCon-
20 min. AMRAP:
8 Toes to Bars
10 Hang Clean and Jerks@22.5kg
14 Cal Row
348 (tried a 1:50 pace instead of 2:00)
Strength-
4x3 Bk Squats@102-130-130-130kg
MetCon-
12 Min AMRAP:
3x5 Cleans@60kg-5 Burpees over the Bar
3x5 Cleans@75kg-5 Burpees over the Bar

3x5 Cleans@90kg-5 Burpees over the Bar

3x5 Cleans@100kg-5 Burpees over the Bar

91 reps

rest as needed

7 Min AMRAP:

10-15-20-25-30 Wallballs@20lbs

30 Double Unders

255 reps (5 rds)

Open Season 6 (18.1)

WOD:
MetCon-
20 Min. AMRAP:
8 Toes to Bars
10 Hang Clean and Jerks@22.5kg
14 Cal Row

328 reps (10 rds, 8 t-b)

Open Season 5

WOD:
MetCon-
30 Min EMOM-
20 Cal Row
15 Cal Row
10 Cal Row
25 Cal Row
60 sec Rest

4th round got 15 for 20 and 19 for 25, all rest were good, 4th rd on c2, rest on Xebex hahaha

Open Season 4

WOD:
StrengthCon-
3x1 min-
10 Deadlifts@125kg
Max Cals on Xebex bike
21.4-10.9-14.4
MetCon-
4 Rounds for time:
12 Deadlifts@100kg
9 HSPU
6 Burpees Over the Bar
3 BMU
8:21

Open Season 3

WOD:
Strength-
2x15 Front Squats@80kg-75kg

LPO-
4 Min every 30 sec:
1 Power Snatch-1 Hang Power Snatch@60kg (8 sets)
5 Min every 45 sec ish, (missed some time, tried every 30 sec)
1 Power Snatch-1 Hang Power Snatch@66kg (6 sets)

4 Min every 45 sec ish 

1 Power Snatch-1 Hang Power Snatch@70kg (set 4-75kg, 4 sets)
4 Min every 30 sec:

1 Power Clean and Jerk@70kg (8 sets)

4 Min every 30 sec:

1 Power Clean and Jerk@80kg (8 sets)

4 Min every 30 sec:

1 Power Clean and Jerk@90kg (8th set-100kg)

MetCon-

20 Min AMRAP-

50 Wallballs@20lbs

50 DU

40 BJ-24''

40 Toes to Bars

30 Burpees

30 Chest to Bars

20 Cleans@65kg

20 Jerks@65kg

10 Snatches@65kg

10 MU

284 reps

Open Season 2

WOD:
LPO-
5x1 Clean Pull-Hang Clean-Front Squat@100kg
MetCon-
3 Rds for Time, 25 min TC:
30 Cal Row
25 Toes to Bars
20 Wallballs@20lbs
15 Cleans@60kg
10 BMU
290 reps-capped

Open Season 1 (14.2)

WOD:
Strength-
Go to a Heavy 3 Rep OHS
100kg
MetCon-
In 3 min. windows complete:
2x 10 OHS@95lbs-10 Chest-Bar Pull-Ups
2x 12 OHS@95lbs-12 Chest-Bar Pull-Ups
2x 14 OHS@95lbs-14 Chest-Bar Pull-Ups
2x 16 OHS@95lbs-16 Chest-Bar Pull-Ups
………..
134 reps

Sitio Taper 3

WOD:
MetCon-
10-15-20-25 KB Goblet Squat Cleans- 60 rest in between
Strength-
10x5 Strict Pull-Ups (less than 90 sec rest)
4x15 KB Shrugs@2-20kg

Sitio Taper 2 (Polish Get Ups in the Scrum 2)

WOD:
MetCon-
With Windsor for time...
10 Front Squat @52kg
Run 300ish meter w/ a staircase (34 steps)
10 Bent Over Rows @52kg
Run 300ish meter w/ a staircase (34 steps)
10 Power Cleans @52kg
Run 300ish meter w/ a staircase (34 steps)
10 Rack to Overheads (Press,PP,PJ) @52kg
Run 300ish meter w/ a staircase (34 steps)
10 Deadlifts @102kg
Run 300ish meter w/ a staircase (34 steps)

One person rests while the other performs the lifts and runs.
19:20 (Last time 2012-19:03)

Sitio Taper 1

WOD:
Strength-
W/ Winsor and a work rest format, each person completes:
10x10 Ring Push Ups
10x10 KB SDHP@22kg
10x10 Ring Rows
10x10 KBS
5x20m FR Carry@2-20kg
5x20m OH Carry@2-20kg

Crown Competitor 62

WOD:
Strength-
5-6-7 DB Shoulder Presses@2-25kg Superset w/ 10-12-14 Strict Pull Ups 14(F11)
MetCon-
10 min. AMRAP:
5 Sh-OH@50kg
10 Deadlifts@50kg
15 Box Jumps@24 inches
2 min. rest
5 min AMRAP:
3 Sh-OH@70kg
6 Deadlifts@70kg
9 Box Jumps@30 inches
1 min rest
2 min AMRAP:
Double Unders

7 rds, 5 Push Presses
3 rds, 8 box jumps
132 Double Unders

Crown Competitor 61 (17.2)

WOD:
Strength-
Work up to Heavy 5RM
Front Squat -110kg
Did a drop set after w/ 100kg-8 reps
MetCon-
17.2
Amrap of 12 min.
2 Rounds of 50ft FR Walking Lunges@2-22.5kg
16 Toes to Bars
8 DB Power Cleans@2-22.5kg
2 Rounds of 50ft FR Walking Lunges@2-22.5kg
16 Muscle-Ups
8 DB Power Cleans@2-22.5kg

Finished the 3 rds total...with time to do a muscle up but grip/I was done

Crown Competitor 60

WOD:
Strength-
6 RM Heavy-
Push Press-90kg
MetCon-
3 Rds not For Time:
5 min. Row-10 Cals per minute
1 min. Moblity drill (goblet squat hold/goblet squat hold/world's greatest 30 sec each)
5 min. Xebex Bike 10 Cals per minute
2 min. to do 3 TNG Power Snatches@60kg-2 TNG P Snatches@68kg-1 P Snatch@75kg
(last rd did  1 Power Snatch@80kg

Crown Competitor 59

WOD:
MetCon-
5 Rounds for Time:
30 Wallballs@20lbs
7 BMU
15:40
rest as needed:
27-21-18-15-12-
ME on Xebex Bike
Rest as long as it took, whoa

Crown Competitior 58

WOD:
LPO-
9 Min EMOM:
3 Power Cleans@100kg
2 Power Cleans@102kg
1 Power Clean@105kg
3 Power Cleans@102kg
2 Power Cleans@105
1 Power Clean@110kg
3 Power Cleans@105kg
2 Power Cleans@110kg(F2)
1 Power Clean@115kg
MetCon-
21-15-9
Power Cleans@135lbs
Ring Dips
5:00
rest as needed
21-15-9

Deadlifts@225lbs

HSPU

5:00

(Note: Watched hard Super Bowl night before)

Crown Competitor 57 (13.1)

WOD:
LPO:
6x Every 90 sec.
1 Snatch High Pull-1 Hang Snatch-1 OHS@60-60-65-65-70-70kg
MetCon:
17 Min. AMRAP:
40 Burpees
30 Snatches@34kg
30 Burpees
30 Snatches@62kg
20 Burpees
30 Snatches@75kg
150 reps :(
3 misses at 75, Bad Pulls, banged forward.

Crown Competitor 56

WOD:
MetCon-
For 4 Rounds (24 min):
0-2) 10 Bar Muscle Ups
2-4) 20 Cal Xebex Bike
4-6) 20 Wallballs@30lbs
Strength-
EMOM 7:
2 Heavy Deadlifts
110-170kg
MetCon-
10 Deadlifts@60kg
15 Box Jumps@24'
15 Deadlifts@90kg
15 Box Jumps@24'
20 Deadlifts@100kg
15 Box Jumps@24'
25 Deadlifts@130kg
15 Box Jumps@24'
30 Deadlifts@140kg
15 Box Jumps@24'
134 reps

Crown Competitor 55 (15.5)

WOD:
MetCon-
7 min EMOM
15-18 Burpees
15-15-16-16-17-17-18-18
3 min rest:
27-21-15-9
Cal Row
Thrusters@43kg
10:29
10 min rest
21-15-9
Cal Ski Erg
Push Ups
3:18

Crown Competitor 54

WOD:
Strength-
3x3 Back Squats@130kg
rest 90 sec
10 Back Squats@100kg
MetCon-
3 x For Time (try ub)
20 Deadlifts@100kg
20 Cal Row
20 HSPU
rest 5 min. in between
2:38 (16 HSPU)-2:44 (UB)-2:54 (18HSPU)

Crown Competitor 53

WOD:
LPO-
EVERY 2 MIN ON THE MINUTE FOR 10 MIN.
2 Push Presses-2 Push Jerks-2 Split Jerks
MetCon-
Went straight in...
7 Min AMRAP:
7 RMU
50 Wallballs@20lbs
100 DU-183 reps
rest 3.5 min
5 Min AMRAP
3-6-9-12-15..
Clean and Jerks@62kg
Toes to Bars-38 reps
rest 2 min.
3 Min. AMRAP
Squat Clean and Jerk@75kg
16 reps (8 c+j)

Crown Competitor 52 (14.5)

WOD:
LPO-
EMOM 6:
1 Cluster
80-90-100-104(F)-104(F)-104(F)
MetCon:
21-18-15-12-9-6-3
Thrusters@43kg
Burpees Facing Bar (no stepping back :( )
15:12 :O

Crown Competitor 51 (16.3)

WOD:
MetCon-
35 min EMOM:
12 Cal Row
1 min Farmer's Walk@2-24kg
15 Band Pull Aparts
5 High Box Jumps 30-40 inches
10 Inverted KB SH Presses@2-8kg
rest 5-10 min,
7 min AMRAP:
10 Snatches@34kg
3 BMU
77 reps

Crown Competitor 50 (17.3)

WOD:
LPO-
Go up to Heavy Hang Snatch-85kh
MetCon-
 Finish in 8 min.
3 Rds.
6 Chest to Bars
6 Squat Snatches@43kg
3 Rds.
7 Chest to Bars
5 Squat Snatches@62kg
From 8-12 min.
3 Rds.
8 Chest to Bars
4 Squat Snatches@85kg
1 Squat Snatch w/85kg

Crown Competitor 49

WOD:
Low to Med Pace:
100m Sled @70kg
5 Cal Xebex Bike
90m Sled @70kg
10 Cal Xebex Bike
80m Sled @70kg
15 Cal Xebex Bike
70m Sled @70kg
20 Cal Xebex Bike
60m Sled @70kg
25 Cal Xebex Bike
50m Sled @70kg
30 Cal Xebex Bike
29:13

Joe Defranco Chest Finisher:
2-Push Ups-10 sec T Hold
4 Push Ups-10 sec T Hold
6-8-10-12-14-16-18-20

Crown Competitor 48-DOUBLE IG

Em Dupla w/ Arley Polessa
WOD 5:
Each Person For Time:
550m Row
15 Hang Clusters@60kg
(person 2 could start rowing when person 1 finished)
5:36 (3rd)
WOD 6:
For Time-9 min Cap:
200 Double Unders
80 KBS@20kg
60 Box Jump Overs
40 Synchronized Shoulder to OH@60kg
9:05 (3rd)
WOD 7:
Immediately after, 4 min, 2 Attempts-
Hang Squat Snatch
(80kg F all attempts :(10th)
WOD 8:
5 Min AMRAP:
Each Person-
15 OH Lunges@22.5kg
5 Cleans@80kg
15 OH Lunges@22.5kg

Max BMU

34 (3rd)

Overall 4th Place 

Crown Competitor 47-DOUBLE IG

Em Dupla w/ Arley Polessa
WOD 1:
10 Rds For Time, 7 min cap:
Descending Meter Slam Ball Carry@50kg
10 Burpees Facing the Ball
5:36 (6th)
WOD 2:
After 7 min cap, 5 min AMRAP:
10-30m Sprint (Suicides)
Max Squats w/ empty keg on back
149 (3rd)
WOD 3:
Each Person For Time:
21 DB Alt. Snatches@22.5kg
21 DB OHS@22.5kg
15 DB Alt. Snatches@22.5kg
15 DB OHS@22.5kg
9 DB Alt. Snatches@22.5kg
9 DB OHS@22.5kg
6:03 (4th)
WOD 4:
7 min AMRAP
1 Rope Climb
10 Toes to Bars
1 Rope Climb
10 Pull-Ups
143 (6th)

Crown Competitor 46

WOD:
LPO-
3x3 Snatch High Pulls-2 Power Cleans-2 Push Jerks@80-90-100kg (F peer pressure)
MetCon:
16 min. EMOM:
15/15/11/15 Cals Bike
20/20/20/17 Swings@24kg
15/15/15/12 HSPU
20/20/13/15 Box Jump Overs
rest 10 min.
For Time:
21 DB OHS @25kg
1 Rope Climb
15 DB OHS@25kg
3 Rope Climbs
9 DB OHS@25kg
5 Rope Climbs

6:10

Crown Competitor 45

WOD:
MetCon-
DU Flight Simulator-Messed up the first time, did 10-20-30-40-50-40-30-20-10 in 6:10 and thought damn that was a lot easier than last time.  Looked at my blog and realized it was 5-10-15-...50-45... so I did again w/ 12 min cap and I fuckin missed none until the 50th rep on the 50 set gdmit.  Then on 43rd rep, ended up finishing the 35th set, it was funny and annoying at same time.
Skill-
10 min Freestanding HSPU Practice
MetCon-
In pairs 30-20-10 each person
Cals Ski
DB Snatch@25kg
30 cals-30 cals-30 snatch-30 snatch etc...
rest 10 min.
7 min. AMRAP:
In pairs 1 RD then switch-
5 Pull Ups
10 Sh-Oh@50kg
13 rds
(Dani and I)