BIG POPPA PUMP 32

WOD:
A. 4x1 Snatch High Pull-High Hang Power Snatch-Hang Power Snatch-Below Knee Hang Power Snatch@60kg
B. 4x5 Bk Squats@100kg
C. 2x5/5 DB Snatches +10/10 OH Walk@35kg

BIG POPPA PUMP 31

WOD:
3 RDS NOT FOR TIME-
5 Bench@80kg
2 LLRC
1 Strict RMU-6 Strict Ring Dips
6/6 D-Ball Ground over Shoulder@100lbs
30 Sec GHD Isometric Abs@5kg

BIG POPPA PUMP 30

WOD:
15 MIN EMOM:
1-10 Hip Thrusts@125kg
2-5 Deadlifts@125kg
3-15 Cal Row-MAX BMU (2-3-2)
4-5 Strict Deficit HSPU (15kg)
5-10m HSW

BIG POPPA PUMP 29

WOD:
A.
15 MIN. EMOM:
1-3 Clean and Jerks@80kg
2-6 Double Russian Swings@2-24kg
3-9 Chest to Bar w/ Band
4-12/12 Busdrivers@10kg
5-Front Rack Walk @2-24kg

BIG POPPA PUMP 28

WOD:
A.
2 TNG Power Snatches (work up to heavy)-88kg
B.
7x3 Back Squats
@120kg-120kg-124kg-124kg-128kg-128kg-132kg testing knee -still!!
C1.
2 Rds for time:
15 Cal AB
10 BBJ
20 Wallballs@20lbs
4:57
D.
4x5/5 DB Snatches-10/10 OH Walk@35kg (R/L)

BIG POPPA PUMP 27

WOD:
A.
4 Bench Press (work up to heavy)-110kg
B1.
6x6 Wtd. LLRC@@10kg-1 LLRC@BW (this has kept my biceps sore for weeks :()
B2.
6 Wtd. Ring Dips@12kg
C.
2x6/6 D-Ball Over Shoulder@100lbs
2x3/3 D-Ball Over Shoulder@150lbs
D.
4x30 Sec. Isometric GHD Hold@10kg

BIG POPPA PUMP 26 (RUNNING CLOCK SERGIN)

WOD:

0-10''

30 KBS@20kg (studio has this or 32kg)

200m Run (barefoot treadmill)

20 KBS
400m Run

10 KBS-5:30

10-20"

3 Rds for time:

12 BOTB

9 Clean and Jerks@60kg

6 Snatches-8:51

rest 2 min.

22-30"

3 Rounds for time:

9 Front Squats@60kg

50 Double Unders

3 BMU-5:58

30-40"

3 Power Cleans@75kg

10 T-B

3 Power Cleans@90kg

15 T-B

3 Power Cleans@105kg

20 T-B

3 Power Cleans@120kg-2 reps

BIG POPPA PUMP 25

WOD:
A.
4 Deadlifts (work up to heavy)-203kg
B1.
6x5 Wtd. Strict Deficit HSPU on 2-15kg Plates
@10kg
B2.
+ ou - 10m HSW
C.
EMOM 
4x1 min on 1 min off
Air Bike
immediately into...
4x1 min on 1 min off
Burpee Box Jumps
4x1 min on 1 min off
30lbs Wallballs

18.8-18.-18.1-17.3 Cals
11-12-13-15
20-21-19-20

BIG POPPA PUMP 24

WOD:
A1.
3x10 Cal Ski
A2.
5 Banded Levers (light black, bending my arms hurts, wtd. pull-ups were on the menu but got 86'd)
A3.
5 Devil's Presses@2-22.5kg
B.
2 Clean Pulls-2 Power Cleans-Cleans-2 Push Jerks (work up to heavy)-110kg
C1.
3x10 Cal Ski

A2.

5 Banded Levers (light black)

A3.

5 Devil's Presses@2-22.5kg

A4.

1 Power Clean (work up 110-114-117kg)

BIG POPPA PUMP 23

WOD:
A.
2 Snatch High Pulls-2 Hang Power Snatches (work up to heavy)-80kg
B.
5x5 Back Squats
@110kg-testing knee -still!!
C1.
5x12 Cal Row Sprint
C2.
6 BMU UB (1rd slipped 4-2)
D.
4x5/5 DB Snatches-10/10 OH Walk@35kg (R/L)

BIG POPPA PUMP 22

WOD:
A.
6 Bench Press (work up to heavy)-106kg (feeling good)
B1.
4x1Wtd. LLRC@@10kg-1 LLRC@BW (first 3rds ok-4th and 5th only 1/2 way
B2.
6 Wtd. Ring Dips@12kg
C.
4x6/6 D-Ball Over Shoulder@100lbs
D.
4x30 Sec. Isometric GHD Hold@5kg

BIG POPPA PUMP 21

WOD:
A.
4 Deadlifts (work up to heavy)-201kg
B1.
5x5 Wtd. Strict Deficit HSPU on 2-15kg Plates
@10kg
B2.
+ ou - 10m HSW
C.
3x
15 Cal Bike
10 Burpee Box Jumps
20 WBS@30lbs
rest 90 sec in between rounds

11:44 w/ rests
2:47
2:52
3:05 Splits

BIG POPPA PUMP 20

WOD:
A.
3 Muscle Cleans-3 Split Jerks (work up to heavy)-94kg
B1.
5x6 Wtd. Pull-Ups
@16kg
B2.
6 Dual KB Clean and Jerks
@2-24kg
C.
AMRAP 8
15 Cal Ski
10 Burpee Toes to Bars
91 reps

BIG POPPA PUMP 19

WOD:
A.
4 Muscle Snatches (work up to heavy)-73kg
B.
4x6 Back Squats
@100kg-testing knee rsrs
C1.
4x12 Cal Row Sprint
C2.
6 BMU UB
D.
3/3x5 DB Snatches-10/10 OH Walk@35kg (R/L)

BIG POPPA PUMP 18

WOD:
A.
4 Bench Press (work up to heavy)-104.6kg
B1.
4x1/.5/.25  Wtd. LLRC@@10kg (first rep 1 llrc, 2nd rep half way, 3rd rep ridiculous heheh)
B2.
6 Wtd. Ring Dips@10kg
C.
3x6/6 D-Ball Over Shoulder@100lbs
D.
3x30 Sec. Isometric GHD Hold@5kg

BIG POPPA PUMP 17

WOD:
A.
4 Deadlifts (work up to heavy)-200kg
B1.
4x6 Wtd. Strict HSPU
@10kg
B2.
+ ou - 10m HSW
C.
5 min. AMRAP
15 Cal Bike
10 Burpee Box Jumps
20 WBS@30lbs
61 reps :()

BIG POPPA PUMP 16

WOD:
A.
4 Power Clean-4 PP (work up to heavy)-93kg
B1.
4x6 Wtd. Pull-Ups
@12kg
B2.
6 Dual KB Russian
@2-24kg
C.
EMOM 9:
1-30 sec Busdrivers@10kg
2-30 sec Farmer's Walk@2-35kg
3-D-Ball Hold w/ March@100lbs

BIG POPPA PUMP 15

WOD:
A1.
2x10 Sumo Deadlifts@120kg-130kg
A2.
-10 Wallballs@30lbs
B.
2x10/10 DB Snatches@30kg
C.
2x10 Barbell Curls@35kg
D.
2x10 Skull Crushers@40kg
E1.
2x10 Strict Toes to Bars
E2.
10/10 Russian Twists@12kg