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