Open Season 4

WOD:
Strength-
5x3 Split Jerks-5 Wtd Pull-Ups (superset)
80kg-12kg
90kg-14kg
100kg-16kg
105kg-18kg
110kg-20kg
MetCon-
28 Min EMOM:
1-15 Burpees over the Bar (last rd F10)
2-10 DB Thrusters@2-22.5kg (last rd F5 :0)
3-5 MU (Rings-Bar-Rings-Bar)
4-2 LLRC (first rd 2, the rest 1)
5-5 Deadlifts@120kg
6-10 HSPU
7-15 KBS@24kg

3x20/20 False Filly Walks

Open Season 3

WOD:
Strength-
4x3 Back Squats-5 Hip Thrusts (superset)
@120kg-150kg
@125kg-160kg
@130kg-170kg
@135kg-180kg
Max reps @140kg BS-9, 9 reps @180kg Hip thrust
MetCon-
5x3 min on 1 min rest:
3 Hang Cleans@60kg/65kg/70kg/75kg/80kg
6 Push Ups
9 Air Squats

6 rds, 5 rds+17, 5 rds, 4 rds, 4 rds

3x30 sec Hanging Knee Tucks

Open Season 2

WOD:
12 min. EMOM-
1-15 Cals Bike
2-3 Snatches (Climbing)
60kg-70kg-80kg-84kg(F0-84kg(f2)-84kg(F3)
rest 5 min.

4 min. Windows:
25 Toes to Bars
50 DU
15 Squat Cleans@135lbs
4 min. Windows:
25 Toes to Bars
50 DU
13 Squat Cleans@185lbs

3 reps of 13 Sq cleans-rough today !!

3x20m/20m Hybrid Walks@24kg (Farmer's) 12kg OH

Open Season 1 (19.1)

WOD:
15 MIN. AMRAP-
19 Wallballs
19 Cal Row
280 reps

Open Prep 51

WOD:
Strength-
5x3 Push Jerks@90kg-100kg-90kg-100kg-105kg(F1)
do 6 Chest to Bars after each set

MetCon-
You are f'n crazy
6x90 sec Max Effort on Assault Bike-30 sec rest
33cals-24.3cals-24.8cals-25cals-24.3cals-23.8cals

Extra-
3x10 GH Raises (burpees why your partner does them)

Open Prep 50

WOD:
Strength-
3-3-3-3-3-3 Front Squats@100kg-110kg-115kg-100kg-105kg-110kg
4x3 Clean Pulls@140kg
MetCon-
15 min EMOM:
15 Cal Row
15 Swings
15 WB
Immediately after,
5 min AMRAP:
2 LLRC
20M HSW
1 RD. 1 LLRC

Open Prep 49 (Chalk)

WOD:
Crossfit-
12 min. EMOM:
1-15 Cal Row
2-3 Snatches (Up the weight)
60kg-70kg-80kg(F2)-80kg-85kg(F2)-85kg(F2 so close)
rest 5 min.
15 min AMRAP:
3 BMU
6 HPC (Up the weight)
9 Deadlifts
70kg-80kg-90kg-95kg-100kg(3 reps HPC)
78 reps

Open Prep 48 (WOD VOLTA SANCA)

WOD:


52:17 Serginho, Phelps e Eu

Open Prep 47

WOD:
LPO-
Squat Snatch-Terrible session, couldn't hit 90kg
Squat Clean and Jerk- Better, worked up to 116kg , felt so heavy

decide not to compete after this session in the upcoming weightlifting comp....just too much with the open

Open Prep 46

WOD:
Strength-
2x6-12-24 Drop Set of Hip Thrusts@140kg-100kg-60kg
(do 6 @140kg immediately strip off weight to 100kg do 12, immediately strip off weight to 60kg do 24)
2x10/10 Front Rack Barbell Step Ups@60kg
MetCon-
3x15 Burpees AFAP to Max Effort Ring MU-10m HS Walk
rest 2 min in between rounds.
2:08-8 RMU
2:31-6 RMU
3:07-4 RMU

Open Prep 45

WOD:
LPO-
2-2 Power Snatches-OHS@75kg
2-2 Power Snatches-OHS@80kg
2-2 Power Snatches-OHS@85kg
2-1 Power Snatches-OHS@90kg
1-1 Power Snatch-OHS@99kg (F3x)

2-2 Power Snatches-OHS@80kg
2-2 Power Snatches-OHS@85kg

2-2 Power Cleans-Push Jerks@95kg
2-2 Power Cleans-Push Jerks@100kg
2-1 Power Cleans-Push Jerks@105kg
1-1 Power Cleans-Push Jerks@110kg
1-1 Power Cleans-Push Jerks@115kg
2-2 Power Cleans-Push Jerks@100kg
2-2 Power Cleans-Push Jerks@100kg

4-3-4-3-4-3 Clean Pulls@135kg-140kg
4-3-2-4-3-2-4 Bk Squats@100kg-110kg-120kg-110kg-120kg-130kg-110kg
2x10/10 Side Plank w/ Hip abductions
2x10/10 One Arm Bent Over Rows@32kg
3x10 GH Raises

Open Prep 44 (Ox MUMU)

WOD:
MetCon-
6 min. EMOM:
6 Burpees +6 Thrusters@40kg
then..
3 LLRC
rest 3-5 min.
5 min. EMOM:
8 Cleans +8 Back Jump Squats@40kg
then..
Run 200m
rest 3-5 min.
7 min. EMOM
8 KBS@24kg
8 Wallballs
8 Push-Ups
then..
3 LLRC
rest 3-5 min.
9 min. EMOM
1-6 Power Snatches@40kg-5 OHS@40kg-4 Sprawls
2-30 DU-6 T-B
3-6 Fr Lunges@40kg-6 Push Jerks
then..
Run 200m

Open Prep 43 BDAY WOD!!!!!!!

WOD:
MetCon-
37 Min. AMRAP:
Team!! (one completes one round each in the first rd then runs 200m, two rounds each second round then run 400m, three rounds each in the third round then 600m run etc.
9 Push Ups on KB
2 Devil's Press@2-20kg
8 Goblet Squats@20kg
2 Strict HSPU
8 KB Deadlifts@2-20kg
5 KB Clean and Jerks@2-20kg
2 Clusters@2-20kg

Serginho (Xorinho) and I (I wore a 20lbs vest)-600m 1.5 rds
 Lucas and Brunão (False Jesus) Started 600m run

Open Prep 42

WOD:
LPO-
4-3-3-2-4-3-3-2 No Feet Squat Snatch@70-75-80-85kg
3-1 No feet Squat Cleans-No feet Push Jerk@95kg
2-1 No feet Squat Cleans-No feet Push Jerk@100kg
2-1 No feet Squat Cleans-No feet Push Jerk@105kg
3-1 No feet Squat Cleans-No feet Push Jerk@95kg
2-1 No feet Squat Cleans-No feet Push Jerk@100kg
2-1 No feet Squat Cleans-No feet Push Jerk@105kg
4-3-4-3-4-3 Hang Snatch High Pulls@95kg-100kg
4-3-2-4-3-2-4 Front Squats@100kg-105kg-110kg
3x60 sec GHD Planks

Open Prep 41

WOD:
 Major flood hit the box, went to help clean for 3 hours
after at the studio...
WOD:
Strength-
3x6-12-24 Drop Set of Hip Thrusts@140kg-100kg-60kg
(do 6 @140kg immediately strip off weight to 100kg do 12, immediately strip off weight to 60kg do 24)
3x10/10 Front Rack Barbell Step Ups@60kg

Open Prep 40

WOD:
LPO-
3-2-3-2 Muscle Snatch@70kg
4x2 Power Cleans-2 Push Presses@100kg
4x5 Snatch Pulls@115kg
3x10/10 Side Plank w/ Hip adduction on Bench-10 GH Raises

Open Prep 39 (Ox MUMU)

WOD:
MetCon-
Every 30 sec. for 7:30 min. (5x)
1-12 Deadlifts@40kg
2-8 Box Jumps
3-8 Hang Squat Cleans@40kg
@7:30 min run 200m 
rest 3-5 min.
Every 30 sec. for 7:30 min. (5x)
1-8 OHS@40kg
2-4 Burpee Box Jumps
3-1 LLRC
@7:30 min 100 DU 
rest 3-5 min.
Every 30 sec. for 7:30 min. (5x)
1-6 Thrusters@40kg
2-7 Burpees
3-8 Toes to Bars
@7:30 min run 200m 
rest 3-5 min.
Every 30 sec. for 7:30 min. (5x)
1-8 Push Jerks@40kg
2-6 Box Jump Overs
3-3 BMU (3-2-3-1-2)
@7:30 min 100 DU 

3x20m Front Rack Carry@2-32kg-10/10 One Arm Bent Over Rows@32kg

Open Prep 38 (DRAGOS)

WOD:
LPO-
Work to Heavy Hang Squat Snatch-95kg (PR)
Work to Heavy Hang Squat Clean and Jerk-115kg

Open Prep 37

WOD:
Strength-
2x6-12-24 Drop Set of Hip Thrusts@140kg-100kg-60kg
(do 6 @140kg immediately strip off weight to 100kg do 12, immediately strip off weight to 60kg do 24)
3x8/8 Front Rack Barbell Step Ups :(  @60kg, wanted to do sets of 10 but wasn't happenin!!
MetCon-
Assault Bike intervals then Gymnastics Complex:
Round 1 -Start pedaling until you get to 80 Rpm then maintain for max time, immediately after, flip around grips , dry hands and 1 try to do unbroken 5 T-B, 4 C-B, 3 BMU....33 sec. and only 3 c-b
Round 2 -Start pedaling until you get to 80 Rpm then maintain for max time, immediately after, flip around grips , dry hands and 1 try to do unbroken 5 T-B, 4 C-B, 3 BMU....33 sec. and only 3 c-b
Round 3 (due to no BMUs yet we added a rest interval of 1 min. after bike) 29 sec. and 2 ugly ass bmus
Round 4-30 sec no BMU
Round 5-(due to lack of BMUs wanted we increased to a rest interval of 2 min. after bike) 19 sec. 1 BMU
Round 6-24 sec. No BMUs FML hahhahhahahah