Cardio/Abs

WOD:

5x3 Bench-3 Deadlifts (5th sets max reps)

Bench 70%-75%-80%-85%-90% -88kg-95kg-100kg-107.5kg-113.75kg(3)

Deadlifts 70%-75%-80%-85%-90%-140kg-150kg-160kg-170kg-180kg(no wraps-5)


11 min AMRAP:
50 Double Unders
25 V-Ups
4 Rds 93 reps

Todiro Triplet

WOD:
Four Rounds for Time:
11 Toes to Bar
7 Ring Dips (Muscle-Up to get there)
30 Cal Row

12:44

LPO 174 (Dragos)

WOD:
4x3 Hang Muscle Snatches @60kg-65kg
4-3-4-3-4-3 Power Snatches@65kg-70kg
4x2 Hang Muscle Cleans-2 Push Presses@70kg-75kg-80kg-85kg
2 Power Cleans-2 Push Jerks@90kg-95kg-100kg105kg-110kg-115kg(PR 2x)
5-4-5-4-5-4 Clean Pulls@130kg-135kg

3´s Company

WOD:
Worked these together today Shoulder Press-Back Squat

Shoulder Press 3-3-3-3-Max@70%-75%-80%-85%-90%
62kg-65kg-70kg-75kg-78.75kg(3)

Back Squat 3-3-3-3-Max@70%-75%-80%-85%-90%
110kg-120kg-125kg-135kg-142.5(2)

4 Rounds for time:
10 Chest to Bar Pull-Ups
20 Air Squats
10 Toes to Bars
20 Wallballs @9kg

10:19

LPO 173

WOD:
4x3 Hang Muscle Snatches @65kg-70kg
4-3-4-3-4-3 Power Snatches@65kg-70kg
4x2 Muscle Cleans-2 Push Presses@80kg-85kg
4x2 Power Cleans-2 Push Jerks@100kg105kg (only able to get 105kg for singles, supposed to be 6 sets, didn't have time

170kg for 11

WOD:

5x5 Bench-5 Deadlifts (5th sets-max reps)

Bench 65%-70%-75%-80%-85% -83.5kg-88kg-95kg-100kg-107.5kg(6)

Deadlifts 65%-70%-75%-80%-85%-132.5kg-140kg-150kh-160kg-170kg(NO wraps-11)

10 min AMRAP
3 Rounds, 5 HSPU, 6 Deads

5 Deficit HSPU (strict@4 inches)
10 Deadlifts@140kg
25 24 inch Box Jumps

LPO 172

WOD:
3x3 Power Snatch@65kg
5x4 Full Snatch @80kg (4-4-4-F3-F3)
3x2 Power Cleans-2 Push Jerks@95kg
6x2 Full Cleans-2 Split Jerks@100kg
4x5 Snatch High Pulls@80kg-5 Back Squats@110kg