Mundo Maravilhoso do Mu MU

WOD:
Had been feeling my hip for about 5 weeks, normally during and after squat cleans and squats. Going to do a lower volume and intensity block for the next month with no squats below parallel...

MetCon-
Running Clock: 0-25 min.
For time-
800m Ladeira
30 Clean and Jerks@40kg
4 RC
400m Run
20 Snatch@50kg
3 RC
800m Ladeira
10 Thruster (from box)@60kg
2 RC
22:15
Running Clock: 30-40min.

For time-

21-15-12-9-6-3

Front Squats@40-60-80-90-100kg (did from bench)

Burpees over Bar

39:57

Invictus WL 40 (FAI Injury suggested from MRI)

WOD:
LPO-
Split Press
Split PP
Clean and Jerk -Had to stop super tired, feeling beat up- decision made to stop following  invictus template

Invictus WL 39

WOD:
LPO-
SLOW Pull Snatch
Push Jerks
DL (felt hams did 3rm sumo@160kg)
Push Press 5x2@100kg

MetCon-
3 rds For Time:
12 Cal Assault Bike not xebex
20 Goblet Lunges@24kg
12 T-B
40 DU
9:55
fell apart in 2nd rd, Serginho beat me

Invictus WL 38

WOD:
LPO-
5 RM Snatch in rec pos-56kg
Snatch Balance up to 88kg 2 reps
Snatch up to 90kg, pr day , pulled ass muscle/hamstring
clean w/ pause 2
Front Squats did 90- 90-100-105
Pull UPs@10kg

Saturday Sanca

WOD:
STOLE THIS FROM CHALK CROSSFIT
MetCon:
In teams, one works other rests
24 Min. EMOM
1-20 Push Jerks@60kg
2-Max Pull-Ups
3-
4-
5-
6-
7-20 SDHP@60kg
8-Max Cals Assault Bike
9-
10-
11-
12-
13-20 Push Jerks@60kg
14-Max Pull-Ups
15-
16-
17-
18-
19-20 SDHP@60kg
20-Max Cals Assault Bike

21-

22-

23-

24-

Rx + sub Muscle up for Pull-Up

MU 4-3-5, 5-4-4

ev ing else got ass handed to me haha

GOAT 4

WOD:

MetCon-
48 min EMOM:
1-10 Cal Ski
2-10m HS Walk
3-10 Strict T-B
4-Hybrids Walks
5-Hybrids Walks
6-LL RC

rounds 7 and 8 cut the volume to half -dead

Invictus WL 37

WOD:

LPO-
Split Press
Split PP
P Clean FS to bench-Jerkx2
BK Squat to Bench 7rm-160kg
Rev Hypers
Bent over rows -planks

MetCon-
15 min AMRAP:
20 CALS BIKE ASSAULT :)))))))
10 C-B
5.5 RDS