WOD:
For Time:
21-15-9
Cleans
Ring Dips
4:34
5x4 Wtd. Strict Pull-Ups@12.5kg
Thursday, December 10, 2015
Wednesday, December 9, 2015
Liftin Normal
WOD:
Quad feels good but don't want to push it..
5-5-5-5-5 Deadlifts@140-150-160-170-180kg
5 min otm
15 DB Snatch from floor@25kg
Quad feels good but don't want to push it..
5-5-5-5-5 Deadlifts@140-150-160-170-180kg
5 min otm
15 DB Snatch from floor@25kg
Tuesday, December 8, 2015
LPO 201
WOD:
6x3 Hang Muscle Snatches@70kg
3x3 Muscle Snatches@80kg-3 Strict Deficit HSPU@2-20 inch boxes
2 Muscle Snatches@85kg-2 Strict Deficit HSPU@2-20 inch boxes (80-85-80-85-80-85kg)
1000m Row -3:41
6x3 Hang Muscle Snatches@70kg
3x3 Muscle Snatches@80kg-3 Strict Deficit HSPU@2-20 inch boxes
2 Muscle Snatches@85kg-2 Strict Deficit HSPU@2-20 inch boxes (80-85-80-85-80-85kg)
1000m Row -3:41
Monday, December 7, 2015
Saturday, December 5, 2015
No Squat Saturday
WOD:
3x12 Pull-Ups-12 Shoulder Presses@45kg (supersets)
10-1 For Time:
Hang Muscle Snatches
Toes to Bar
9:45
3x12 Pull-Ups-12 Shoulder Presses@45kg (supersets)
10-1 For Time:
Hang Muscle Snatches
Toes to Bar
9:45
Thursday, December 3, 2015
Quad Tear
WOD:
3x10 Hip Raises@85kg
3 Rds AMRAP:
HSPU-22-20-20
C-B-21-15-9 (sucked on these)
FS @185lbs (6-x-x) Felt Quad rip Fuck
DU-50-60-72
Horrible Day of training, no lpo for a while
3x10 Hip Raises@85kg
3 Rds AMRAP:
HSPU-22-20-20
C-B-21-15-9 (sucked on these)
FS @185lbs (6-x-x) Felt Quad rip Fuck
DU-50-60-72
Horrible Day of training, no lpo for a while
Tuesday, December 1, 2015
LPO 200
WOD:
Snatches 3-3-2-3-3-2-3-2-3 @80%-85%-90%-80%-85%-90%-85%-90%-80kg-85kg-90kg
hit 90kg for 3 just messin around
5x3 Power Cleans-3 Push Jerks@95kg
4-3-2-4-3-2-3 Back Squats@110kg-120kg-130kg-110kg-120kg-130kg-120kg
Snatches 3-3-2-3-3-2-3-2-3 @80%-85%-90%-80%-85%-90%-85%-90%-80kg-85kg-90kg
hit 90kg for 3 just messin around
5x3 Power Cleans-3 Push Jerks@95kg
4-3-2-4-3-2-3 Back Squats@110kg-120kg-130kg-110kg-120kg-130kg-120kg
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