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)