Open Prep 36

WOD:
LPO-
4-3-4-3 Power Snatches-OHSs@70-75kg
4-3-4-3 Hang Power Cleans (2 sec pause below knee)@85-90kg
4-3-4-3 Push Jerks@95-100kg
6x4 Jerk Lunges@80kg (switched legs each set)
6x4 Drop Snatchy Snatch Balances haha @70kg
6x4 Clean Pulls@140kg
3x60 GHD Plank holds

Open Prep 35

WOD:
MetCon-
20 Min. EMOM:
1-Run 200m
2-15 Burpees

rest 2 min.
8 min. AMRAP
5m HS Walk
1 Strict RMU
1 LLRC

4 rds, 10m

3x10/10 Side Plank w/ Hip Adduction on Bench-10 GH Raises

Open Prep 34

LPO-
5 Muscle Snatches@60kg
5 Muscle Snatches@60kg
4 Muscle Snatches@65kg
3 Muscle Snatches@70kg
2 Muscle Snatches@75kg
1 Muscle Snatch@80kg (F)

Dona Rita
23 Rds for Time:
1 Clean@100kg
19 DU
10:06

1 Clean 4 Push Presses@85kg
1 Clean 3 Push Presses@95kg
1 Clean 2 Push Presses@100kg
1 Clean 1 Push Press@@105kg
1 Clean 1 Push Press@@110kg

6x5 Hang Snatch High Pulls@90kg
6-6-4-3-2-1 Front Squats@80kg-85kg-90kg-100kg-110kg-120kg

3x20m/20m Front Rack Walk@2-32kg 10/10 Bent Over Uni Lateral Rows@32kg

Open Prep 33

WOD:
MetCon-
3 LLRC in warm up
5 Min. Window:
Run 400m
Max reps :
5 Chest to Bars
4 Toes to Bars
3 BMUs
rest 3 min.
12 Min. AMRAP:
30 Single Arm KB Clean and Jerks@24kg
20 Burpee Over the KB
10 Strict HSPU

2 rds 4 Chest to Bar
2 rds 16 C+J

2x Ring Dips - 21 style

9 min EMOM:
1-12 Cal Assault Bike
2-24 Air Squats
3-36 Russian Twists@10kg (18/18)

Open Prep 32

WOD:
LPO-
2x3 Hang Power Snatches-3 OHS@70kg
3 Hang Power Snatches-3 OHS@75kg
2 Hang Power Snatches-2 OHS@80kg
2 Hang Power Snatches-1 OHS@85kg
1 Hang Power Snatch-1 OHS@90kg
1 Hang Power Snatch-1 OHS@91kg (hang squat snatch)

6x4 Hang Power Cleans@85kg
6x4 Push Jerks@85kg
6x4 Jerk Lunges@80kg
6x4 Clean Pulls@135kg

2x30 sec. Banded March-30 sec. GHD plank@5 kg-30 sec Iso hold Back ext @20kg on back

Open Prep 31

WOD:
MetCon-
20 Min. EMOM:
1-Max Cals Bike (goal was 15 )
2-1 Attempt Max HS Walk

1-16-15.8-16.4-14.9-15.5-12.9-14.8-13.8-10-13.9 Cals
2-7-.5-10-4-9-6-4-5-9-8.5 Meters

2x10 GH Raises

Open Prep 30

WOD:
LPO-
5 Muscle Snatches@60kg
4 Muscle Snatches@65kg
3 Muscle Snatches@70kg
2 Muscle Snatches@75kg
5 Muscle Snatches@65kg
1 Muscle Snatch@80kg (F)

4 Hang Power Cleans@85kg
3 Hang Power Cleans@95kg
2 Hang Power Cleans@100kg
5 Hang Power Cleans@90kg
1 Hang Power Clean@105kg

1 Clean 4 Push Presses@85kg
1 Clean 3 Push Presses@95kg
1 Clean 2 Push Presses@100kg
1 Clean 4 Push Presses@90kg
1 Clean 1 Push Press@@110kg (F)

6x5 Hang Snatch High Pulls@90kg
6-4-3-2-6-1 Front Squats@80kg-90kg-100kg-110kg-90kg-120kg

2x20m/20m Suitcase Walk@40kg 10/10 Renegade Rows

Open Prep 29

WOD:
MetCon-
3x6 Min. :
400m Run
amrap:
5 BMU
5 Devil's Presses@2-22.5kg

2 Rds/1 Rd 9 reps/ 1 Rd 1 Rep

4x10 Shrugs@2-32kg-10/10 Busdriver's@10kg-10 Scaptions@2-5kg

Open Prep 28

WOD:
LPO-
Every 90 sec.
6x5 Hang Power Snatches@60-60-60-65-65-65kg
6x5 Hang Power Cleans@75-75-75-80-80-80kg
6x5 Push Jerks@70-70-75-75-80-80kg
6x5 OHS@75-75-75-80-80-80kg
6x5 OH Jerk Lunges@75-75-75kg-80-80-80 (switched legs each set)
6x5 Snatch Balances@60-60-60-65-65-65kg
6x5 Clean Pulls@135kg

12 min. EMOM:
30 sec. Banded March, holding sandbag aprox 35kg
30 sec. GHD Plank 5kg
30 sec. GHD Back Ext (Iso hold)@20kg Bar on back

Open Prep 27

WOD:
Strength-
4X E2MOM:
2 LLRC
MetCon-
5x EV3MOM:
12 Cal Bike
10 Burpee Box Jumps
8 C-B
6m HSW (6-F3-6-F3-F4)
Extra-
4x10 GH Raises
2x Joe D DB Bench Ladder @2-25kg

Open Prep 26

WOD:
LPO-
Every 90 sec.
6x5 Muscle Snatch@55-55-55-60-60-60kg
6x5 Muscle Cleans@65-65-65-70-70-70kg
6x3 Power Cleans-4 Push Presses@75-75-75-80-80-80kg
6x5 Snatch High Pulls@85-85-85-90-90-90kg
6x5 Back Squats@100-100-100-110-110-110kg
6x5 Clean Deadlifts@125-125kg-125kg-130kg-130kg-130kg
4x20m/20m Suitcase@40kg-10/10 Renegade Rows@2-20kg

Open Prep 25

WOD:
LPO-
Every 90 sec.
6x5 Hang Power Snatches@55-55-60-60-65-65kg
6x5 Hang Power Cleans@70-70-75-75-80-80kg
6x5 Push Jerks@70-70-75-75-80-80kg
6x5 OHS@65-65-70-70-75-75kg
6x5 OH Jerk Lunges@65-65-70-70-75-75kg (switched legs each set)
6x5 Snatch Balances@55-55-60-60-65-65kg
6x5 Clean Pulls@135kg (by accident, still felt light)
3x10 W's to 5 W's to Press (supine on bench)@2-5kg

Open Prep 24

WOD:
MetCon-
20 min EMOM:
1-30M SLED (60/80/80/80KG)
2-12 T-B (All ub till last set got 10 only
3-1 RMU to 10 Strict Ring Dips
4-10 Glute Bridges@120kg
5-Max HS Walk (22m-12m-10m-11m)
Core-
9 min EMOM:
1-30 sec. GHD Plank Iso Hold@5kg
2-30 sec. Banded March, holding 10kg plate
3-30 sec. GHD Back Extension Iso Hold @20kg on Back

Open Prep 23

WOD:
LPO-
Every 90 sec.
6x5 Muscle Snatch@50-50-55-55-60-60kg
6x5 Muscle Cleans@60-60-65-65-70-70kg
6x3 Power Cleans-4 Push Presses@70-70-75-75-80-80kg
6x5 Snatch High Pulls@80-80-85-85-90-90kg
6x5 Back Squats@90-90-95-95-100-100kg
6x5 Clean Deadlifts@110-110-115-115-120-120kg (not sure )
3x15 Wheel Rollouts

Open Prep 22

WOD:
MetCon-
2 Rounds of
5 min Window:
50 Cals Bike
Max LL RC
rest 3 min.
5 min Window:

50 Cals Ski

Max Strict RMU

rest 3 min.

3,2 LLRC
3,3 RMU

Core-

4x

20m/20m Suitcase Walk@40kg

10/10 Renegade Rows@2-20kg

Open Prep 21

WOD:
LPO-
Every 90 sec.
6x5 Hang Power Snatches@55-55-60-60-65-65kg
6x5 Hang Power Cleans@70-70-75-75-80-80kg
6x5 Push Jerks@70-70-75-75-80-80kg
6x5 OHS@65-65-70-70-75-75kg
6x5 OH Jerk Lunges@50-50-55-55-60-60kg (pretty light, switched legs each set)
6x5 Snatch Balances@50-50-55-55-60-60kg
6x5 Clean Pulls@125kg

Open Prep 20

WOD:
LPO-
Every 90 sec.
6x5 Muscle Snatch@50-50-55-55-60-60kg
6x5 Muscle Cleans@60-60-65-65-70-70kg
6x3 Power Cleans-4 Push Presses@70-70-75-75-80-80kg
6x5 Snatch High Pulls@80-80-85-85-90-90kg
6x5 Back Squats@90-90-95-95-100-100kg
6x5 Clean Deadlifts@110-110-115-115-120-120kg (not sure )
3x15 Wheel Rollouts

Open Prep 19

WOD:
NEW YEAR'S DAY WOD-
20 min AMRAP:
20 Front Rack Squats@2-20kg
19 Burpees
20 KB Cleans
19 Burpees
20 KB Push Presses
19 Burpees
20 HSPU
19 Burpees
20 KB Swings@20kg
19 Burpees
20 Strict Pull-Ups
19 Burpees
1 rd, 35 reps

3x30/30m OH Carry@20kg-10/10 sec L-Hang