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