WOD:
\
1.
A. until 90kg.
B. 1:48
2.
C. 85-100kg
D. 80kg-85kg-90kg
E. 90-116kg
3.
no , didn't have time :)
Wednesday, October 30, 2019
Tuesday, October 29, 2019
OPEN SEASON RELOADED 11
WOD:
10 min. AMRAP:
10 Alt DB Snatches@22.5kg
10 Cals Bike
10 DB Hang C+J @22.5kg
10 Cals Bike
rest 3 min.
10 min. AMRAP:
10 DB Clean@2-22.5kg
10 Cals Bike
10 DB OHS (5/5) @22.5kg
10 Cals Bike
rest 3 min.
10 min. AMRAP:
10 Alt DB Snatches@22.5kg
10 Cals Bike
10 DB Hang C+J @22.5kg
10 Cals Bike
rest 3 min.
10 min. AMRAP:
10 DB Clean@2-22.5kg
10 Cals Bike
10 DB OHS (5/5) @22.5kg
10 Cals Bike
rest 3 min.
10 min. AMRAP:
50 ft. Walking DB Lunges@2-22.5kg
10 Cals Bike
10 DB Box Step Overs@2-22.5kg
10 Cals Bike
1-150 reps
2-120 reps
3-65 reps (50ft. =10 reps)
50 ft. Walking DB Lunges@2-22.5kg
10 Cals Bike
10 DB Box Step Overs@2-22.5kg
10 Cals Bike
1-150 reps
2-120 reps
3-65 reps (50ft. =10 reps)
Monday, October 28, 2019
OPEN SEASON RELOADED 10
WOD:
A.
7 min AMRAP:
12 Cal Row
12 Wallballs
4 RMU
12 Cal Row
12 Wallballs
4 BMU
98 reps
B.
For Time:
9-15-21
Chest to Bars
15-12-9
Box Jumps
3:30
C.
2x
15/15 Knee Supported Ext Rotation@5kg DB
10 Cuban Presses@2-5kg
30 Sec Shoulder Ext. Plank
D.
10 Min Breathing and Meditation
A.
7 min AMRAP:
12 Cal Row
12 Wallballs
4 RMU
12 Cal Row
12 Wallballs
4 BMU
98 reps
B.
For Time:
9-15-21
Chest to Bars
15-12-9
Box Jumps
3:30
C.
2x
15/15 Knee Supported Ext Rotation@5kg DB
10 Cuban Presses@2-5kg
30 Sec Shoulder Ext. Plank
D.
10 Min Breathing and Meditation
Friday, October 25, 2019
OPEN SEASON RELOADED 9 (20.3/18.4)
WOD:
9 MIN TC:
21-15-9
Deadlifts@102kg
HSPU
21-15-9
Deadlifts@143kg
9 MIN TC:
21-15-9
Deadlifts@102kg
HSPU
21-15-9
Deadlifts@143kg
50 ft. HS Walk
130 reps
Wednesday, October 23, 2019
Tuesday, October 22, 2019
Monday, October 21, 2019
OPEN SEASON RELOADED 6
WOD:
PART 3 RUN 20 MIN.
PART 1.
A1. 75kg-80kg-85kg(F1)
A2. 11-10-7
B1. 7-7-6
B2. 80kg-90kg-95kg
PART 2.
3 Rds. 2 DL
2 Rds. 1 BS
PART 3
OK
PART 3 RUN 20 MIN.
PART 1.
A1. 75kg-80kg-85kg(F1)
A2. 11-10-7
B1. 7-7-6
B2. 80kg-90kg-95kg
PART 2.
3 Rds. 2 DL
2 Rds. 1 BS
PART 3
OK
Friday, October 18, 2019
OPEN SEASON RELOADED 5 (20.2)
WOD:
20 Min. AMRAP:
4 DB Thrusters@2-22.5kg
6 Toe to Bars
24 DU
19 rds, 1 rep
20 Min. AMRAP:
4 DB Thrusters@2-22.5kg
6 Toe to Bars
24 DU
19 rds, 1 rep
Wednesday, October 16, 2019
OPEN SEASON RELOADED 4
WOD:
A.
2x15 OHS@185lbs (from floor)
rest 90 sec
B.
2x15 Power Clean and Jerks@115lbs
rest 90 sec
A.
2x15 OHS@185lbs (from floor)
rest 90 sec
B.
2x15 Power Clean and Jerks@115lbs
rest 90 sec
C.
5 min. AMRAP:
15 Wallballs
10 Box Jumps
D.
Row 10 min easy
A. 90/150 seconds
B. 52/52 seconds
C. 4 Rd, 2 WB
D. Ok
Tuesday, October 15, 2019
OPEN SEASON RELOADED 3
WOD:
A.
3x For Time:
50 DU
50 FT. HS Walk
50 DU
rest 1:1
A1-2:04
A2-1:48
A3-1:55
B.
3x3 Deadlift rest 2 min.
2x15 Deadlift AFAP @102kg rest 3 min.
5 MIN EMOM 3 Squat Cleans@85kg-100kg
B1-160kg-180kg-200kg(F2)
B2-24 sec./ 23 sec.
B3-Last round 1 rep only
C.
6x 15 Cal Row rest 75 sec
increase pace each rd
1-47 sec
2-37 sec
3-34 sec
4-34 sec
5-32 sec
6-30 sec
A.
3x For Time:
50 DU
50 FT. HS Walk
50 DU
rest 1:1
A1-2:04
A2-1:48
A3-1:55
B.
3x3 Deadlift rest 2 min.
2x15 Deadlift AFAP @102kg rest 3 min.
5 MIN EMOM 3 Squat Cleans@85kg-100kg
B1-160kg-180kg-200kg(F2)
B2-24 sec./ 23 sec.
B3-Last round 1 rep only
C.
6x 15 Cal Row rest 75 sec
increase pace each rd
1-47 sec
2-37 sec
3-34 sec
4-34 sec
5-32 sec
6-30 sec
Monday, October 14, 2019
OPEN SEASON RELOADED 2
WOD:
A.
2x For Time:
12 DB Power Cleans@2-22.5kg
12 SHSPU
rest 3
2x For Time:
A.
2x For Time:
12 DB Power Cleans@2-22.5kg
12 SHSPU
rest 3
2x For Time:
50 Ft. Single Arm Walking DB OH Lunges@22.5kg
4 RMU
12 Single Arm OHS@22.5kg
12 Single Arm OHS@22.5kg
4 BMU
rest 3
For Time:
18 HSPU
12 DB Box Step Overs
18 TTB
12 DB Power Cleans
12 DB Power Cleans
18 CTB
A1. 2:06
A2. 7:01
A3. 4:23
Friday, October 11, 2019
OPEN SEASON RELOADED 1 (20.1)
WOD:
10 RDS For Time (15TC):
8 Ground to OH
10 Burpee Facing the Bar
14:52 One and fuck off rsrs
10 RDS For Time (15TC):
8 Ground to OH
10 Burpee Facing the Bar
14:52 One and fuck off rsrs
Wednesday, October 9, 2019
OPENTOBER PREP 31
WOD:
A.
6 min AMRAP:
18 Wallballs
6 Deadlifts@102kg
3 RMU
rest 2 min
6 min AMRAP:
10 Thrusters@43kg
10 CTB
25 Ft. OH Walking Lunges@43kg
10 Power Snatches@43kg
25 Ft. OH Walking Lunges@43kg
rest 2 min
6 min AMRAP:
Cals on Assault Bike
A1. 3 Rds 6 DL
A2. 1 Rd. 25 ft. WL
A3. 71.4 :(
B.
3x3 Squat Clean and Jerk-up to 105kg
2x1 Squat Clean and Jerk-up to 110kg (failed jerk on 115kg)
C.
20-30 Min. Breathing and stretching
A.
6 min AMRAP:
18 Wallballs
6 Deadlifts@102kg
3 RMU
rest 2 min
6 min AMRAP:
10 Thrusters@43kg
10 CTB
25 Ft. OH Walking Lunges@43kg
10 Power Snatches@43kg
25 Ft. OH Walking Lunges@43kg
rest 2 min
6 min AMRAP:
Cals on Assault Bike
A1. 3 Rds 6 DL
A2. 1 Rd. 25 ft. WL
A3. 71.4 :(
B.
3x3 Squat Clean and Jerk-up to 105kg
2x1 Squat Clean and Jerk-up to 110kg (failed jerk on 115kg)
C.
20-30 Min. Breathing and stretching
Tuesday, October 8, 2019
OPENTOBER PREP 30
WOD:
A.
2x For time
50 sec Max Strict HSPU
10 sec transition
50 ft.. HS Walk
30 Cal Row
Rest 4 min.
1-3:30
2-4:40
B.
16 min. EMOM (30 sec work 30 sec rest)
1-10 Burpees to Target
2-10-15 HSPU (15-15-15-10
3-8-12 Burpee Facing Bar (8-9-9-9)
4-60 DU (54-58-26-40)
C.
15 min Row easy (ev 3 min 10 Box Jumps)
A.
2x For time
50 sec Max Strict HSPU
10 sec transition
50 ft.. HS Walk
30 Cal Row
Rest 4 min.
1-3:30
2-4:40
B.
16 min. EMOM (30 sec work 30 sec rest)
1-10 Burpees to Target
2-10-15 HSPU (15-15-15-10
3-8-12 Burpee Facing Bar (8-9-9-9)
4-60 DU (54-58-26-40)
C.
15 min Row easy (ev 3 min 10 Box Jumps)
Monday, October 7, 2019
Friday, October 4, 2019
OPENTOBER PREP 28
WOD:
A. Deadlift-Go to Heavy single-180kg (knee swollen as shit today)
B. 10 AFAP Hang Muscle Clean from Box@70kg-31 seconds
C. 11 min AMRAP:
8 Box Step ups @22.5kg (did right side only)
1-1 Strict HSPU-Kipping HSPU
every rd add 1-1 to HSPU 2-2, 3-3, 4-4, etc...
Finished 8th rd
A. Deadlift-Go to Heavy single-180kg (knee swollen as shit today)
B. 10 AFAP Hang Muscle Clean from Box@70kg-31 seconds
C. 11 min AMRAP:
8 Box Step ups @22.5kg (did right side only)
1-1 Strict HSPU-Kipping HSPU
every rd add 1-1 to HSPU 2-2, 3-3, 4-4, etc...
Finished 8th rd
Wednesday, October 2, 2019
Tuesday, October 1, 2019
OPENTOBER PREP 26
WOD:
1A-10/10 DB Snatch-164 reps
1B-58 Reps
1C-27 (way harder than expected)
2A-4-4-4 (i suck anything L)
2B1-6 sec (cramp)-10 sec-12 sec
2B2-20 sec-20 sec-14 sec
3. Row-190 cals-15 min.
1A-10/10 DB Snatch-164 reps
1B-58 Reps
1C-27 (way harder than expected)
2A-4-4-4 (i suck anything L)
2B1-6 sec (cramp)-10 sec-12 sec
2B2-20 sec-20 sec-14 sec
3. Row-190 cals-15 min.
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