Turtle Shell 2

WOD:

WOD:
10 min. AMRAP
complete this sequence as many times as possible (did on my ledge..harder than bar)
1 Wtd. Pull-Up
3 Deadhang Pull-Ups
5 Kipping Pull-Ups
if you drop from the bar before the complex is completed the round doesn't count.  You have to drop the weight after the 1st Pull-Up, I used a bookbag w/ 16kg inside and wrapped my legs through the straps.

10 min. AMRAP
complete this sequence as many times as possible
1 Deficit HSPU (6-8 inches)
3 HSPU
5 Close Grip Push-Ups
more than 3 sec. break or failed rep the round doesn't count

Inverted Tabata 8x10 sec. on -20 sec. off hold chin over ledge

1st and 5th round of 2nd WOD 5th round no rep and pretty funny

WOD 1: 3 Rounds failed on 3rd deadhang in 4th...tried again but couldnt get the deadhangs
WOD 2: 4 Rounds then 2 attempts on the 5th the video then got one more parallette

LPO 51

WOD:
6x 3 Muscle Snatch- 3 Overhead Squat- 3 Snatch Push-Press @55kg
6x 3 Muscle Clean- 3 Push Press- 3 Lunges (Jerk Leg Forward) @75kg
5x5 Snatch High Pulls @75kg
3-3-2-3-3-2 Front Squat 100kg-110kg-115kg-100kg-110kg-115kg
5x12 GHD Sit-Ups

Happy Thanksgiving

LPO 50

WOD:
6x5 Power Snatch @60kg
4x 3 Power Cleans 1 Power Jerk @80kg
4x 1 Power Cleans 3 Power Jerks @80kg
5x5 Snatch Pulls @90kg
3-3-2-3-3-2 Front Squat 100kg-110kg-115kg-100kg-110kg-115kg
5x5 Deadlifts @130kg
5x12 GHD Sit-Ups

In House GWOD

Courtesy of http://gymnasticswod.com/content/sun-1027

WOD:
6 Rounds for time:
20 Squats
15 Burpees
10 V-Ups

Matt-13:15

LPO 49 (COMPETITION)

WOD:
Snatch 1-1-1  75kg-80kg-85kg
Clean and Jerk 1-1-x 110kg-115kg-120kg(F)

http://www.youtube.com/watch?v=_Rp5oV70v0Y

http://www.youtube.com/watch?v=BzIN4M-_hAY

http://www.youtube.com/watch?v=mjMc1GEnN2I&feature=youtu.be

LPO 48 and Muscle-Ups (20/11)

20/11
WOD:  3X 1 min. AMRAP Muscle-Ups (ring) rest as needed, 1 min. AMRAP jumping bar Muscle-Ups rest as needed.
Ring-5 Bar-7 Ring-5 Bar-6 Ring-4 Bar-6
note: missing the rep to rep transition

21/11
WOD:
6x 4 Power Snatch- 4 Overhead Squat @60kg
6x 3 Power Clean-3 Power Jerk @80kg
5x5 Snatch High Pull (from boxes) @70kg
5x5 Back Squat @120kg
5x10 GHD Sit-Ups

LPO 47

WOD:

6x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press @55kg
6x 3 Muscle Clean- 3 Push Press- 3 Lunges OH @70kg
4x5 Clean Pulls @120kg
5-4-3-5-4-3 Front Squat @95kg-100kg-105kg
4x5 Clean Deadlifts @130kg

notes: a little left knee discomfort today, hit some MWOD.