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