Active Re-Con

WOD:
6x 5 Toes to Bar-5 Deadhang Pull-Ups (2 min. rest between sets)

Turkish Get-Up:
3x 5 rt. side (unbroken)  rest ...5 left side (unbroken)
30 total @24kg

LPO 18

WOD:
Muscle Snatch-Overhead Squat-Snatch Push Press: 3-3-3 @65%, 3-3-3 @65%, 3-3-3 @75%, 1-3-3 @80%, 1-3-3 @80%, 3-3-3 @75%, 3-3-3 @75%
Muscle Clean-Push Press: 3-3 @65%, 3-3 @70%, 1-1 @80%, 1-1 82.5%, 1-1@85%, 3-3 @70%, 3-3 @70%

Towards heavier loads Power Snatch or Power Clean was allowed to make the lift.

Clean Deadlift 5x5 @105%
Back Squat: Work up to a Heavy Single...then 3x5r @80%

Sn.Complex- off 80kg 1RM (50kg, 50kg, 60kg, 65kg, 65kg, 60kg, 60kg)
Cl.Complex- off115kg 1RM (70kg, 80kg, 90kg, 95kg, 100kg, 80kg, 80kg)
Cl.Dead-120kg
Bk.Squat-Heavy Single-140kg(vids) 5-5-5 @110kg

Complex 4 Load

WOD:
Tall Clean- 3@65%, 3@70%, 3@75%, 2@80%, 2@80%

5 Rounds for Max Load:
1 Bent over Barbell Row
2 Ground to Overhead
3 Front Squats

Re-rack allowed after Row only.  Rest in between rounds as needed.

Tall Clean: % of 110kg 1RM...72kg, 78kg, 82kg, 88kg, 88kg.

Complex:
Rd. 1 80kg
Rd. 2 82kg
Rd. 3 84kg
Rd. 4 88kg
Rd. 5 92kg


This WOD is from Faction strength and conditioning (http://factionsc.comhttp://factionsc.com). I modified it a little.

Home Sweet Home

WOD:
Find 1 RM Press
then....
6 min. AMRAP ladder:
3 Sumo Deadlift High Pulls @52kg
3 Burpees
6 Sumo Deadlift High Pulls @52kg
6 Burpees
9 Sumo Deadlift High Pulls @52kg
9 Burpees

12 Sumo Deadlift High Pulls @52kg
12 Burpees

15 Sumo Deadlift High Pulls @52kg
15 Burpees


Post reps for score.

Matt:
Press- 76kg
AMRAP- 75 reps

LPO 17 (Competition WOD)

WOD:
Snatch 3 Attempts
Clean and Jerk 3 Attempts

1st Competition, very different than training....
Snatch 75kg, 80kg (x), 80kg (x)
C+J 105kg, 110kg, 115kg (x)


Very good experience with some amazing talent!!

LPO 16

Power Snatch: work up to Heavy 1RM...
4 sets @80% 4 Reps of established.

Power C+J: 2+2 @80%, 2+2@85%, 1+1@87%, 1+1 @90%, 3+3@80%, 3+3 @80%

Front Squat 5x5 @65%

PSnatch: 75kg
C+J: 80kg, 85kg, 90kg, 95kg, 80kg, 80kg
FS: 80kg

Combos of Strength

WOD:
2 ROUNDS for quality/ Superset each combo:

A1-12 Reverse Hypers @6kg
A2-12 Reverse Hypers ~
rest 2 min.
B1-12 Pull-Ups (strict)
B2-12 DB Snatch (alt.) @26kg/57lbs
rest 2 min.
C1-12 Handstand Push-Ups
C2-12 DB Push Press @20kg
rest 2 min.
D1-12 DB Step-Ups (front rack/6 each leg) @20kg
D2-12 Broad Jumps