LPO 141

WOD:
Power Snatch- 4-3-4-3-4-3 60kg/65kg
Power Clean/ Power Jerk- 3/3-2/2-1/ 2-3/3-2/2-2/1 95kg-100kg-105kg
Snatch High Pull 4x4 @85kg
10 min. OTM- 1 Human Flag attempt

"Olivia"

Found this on the internet, named after a baby Olivia, so I figured I should do it for my newborn also named Olivia.

WOD:
For Time-(30 min. Cap)
10 Thrusters @135lbs
40 Pull-Ups
200m Run
30 Thrusters @95lbs
30 Pull-Ups
400m Run
50 Thrusters@65lbs
20 Pull-Ups
800m Run

25:56


At School:
ACSM Sit-Up test: 60 sec. Max-Sit-Ups, w/ feet anchored and arms behind head, touch elbows to knees. 48. Classification: excellent.

ACSM Upper Body Strength test: 60 sec. Max Push-Ups, hands under shoulders, chin must touch ground. 63. Classification: excellent.

Sit and Reach test: 150, excellent.

LPO 140

WOD:
Front Squat 4x4 @110kg

Snatch (full) 4-3-2-4-3-2-3-2 @75kg(F3)-80kg(F2)-85kg(F0)-75kg-80kg(F0)-80kg(F2)-70kg-75kg(F3)-80kg(F1) Worst performance in this workout ever!!

2 Cleans (full) 2 Jerks (split) 2 reps @95kg-100kg-105kg-95kg-100kg-105kg-95kg

Clean Pull 4x4 @130kg


Obs:
30/01/15- Reason the workout was bad, bc of mallet finger…

OTM Gymnastics

18/11/14
WOD:
 Basketball Tourney for school, Performance rating 7.3

19/11/14
WOD:
OTM for 10 min.
on P-bars, L-Sit to Elbow Lever

OTM for 10 min.
1 Back Lever attempt

5 Rounds 1 min. on 1 min. off (10 min.)
Max Bar Pull-overs 3-2-3-2-3

OTM for 10 min.
30 sec. Handstand Walking

LPO 139

WOD:
5x4 Front Squat @110kg

2 Cycles:
4 Power Snatch-2 Snatch Push Press-4 OHS @60kg
3 Power Snatch-2 Snatch Push Press-3 OHS @65kg
2 Power Snatch-1 Snatch Push Press-2 OHS @70kg
60-65-70-60-65-70

3 Cycles:

1 Power Clean-3 Push Press @100kg

1 Power Clean-2 Push Press @105kg

100kg(PP-F1)-105kg(PP-F1)-100kg-105kg(PP-F1)-100kg(PP-F2)-105kg (PP0F0)

4x4 Snatch Pulls @105kg

3-3-3-2-1 Deadlift @150-150-170-190-195-kg

3x10 Ring Rows (horizontal)

"Angie"

WOD:
Wtd. Ring Dips 10-10-8-4 @7.5kg-7.5kg-15.5kg-23.5kg

Angie For Time:
100 Pull-Ups
100 Push-Ups
100 Sit-Abs (ab-mat, arm use ok)
100 Squats
18:04

Wtd. P-Bar Dips 5-5-3-1 @16.5kg-16.5kg-25.5kg-32.5kg

What I Can Get In

WOD:
4-4-4-4-4 Front Squat @245lbs