"OPN" Interrio Prep 19

WOD:
3x3 Shoulder Press @80%-67.5kg

For Time:
3x500m Row@90%
rest 2 min. in between rounds

1:44-1:44-1:47

"OPN" Interrio Prep 18

WOD:
6x3 Back Squats@50%-55%-60%-65%-70%-75%-80kg-87.5kg-95kg-105kg-112.5kg-120kg

5 min. AMRAP
250m Row
10 Burpees Over Rower
2 min. rest

5 min. AMRAP
3 Ring Muscle Ups
5 HSPU
7 Wallballs
2 min. rest

5 min. AMRAP
30 Double Unders
10 Burpee Box Jumps

CON 1-2 Rds, 250m
CON 2-5 Rds
CON 3-3 Rds, 30, 1 BBJ

"OPN" Interrio Prep 17

WOD:
3x1 Squat Clean and Jerk@75% (98kg)
5x1 Squat Snatches@75% (75kg)

4 min. AMRAP:
9 Power Snatches@135lbs
6 Hang Squat Snatches@135lbs
3 OHS@135lbs
4 min. AMRAP:
3 Rope Climbs
6 Chest to Bar Pull-Ups
9 Alt. Pistols

1-27 reps
2-21 reps

16.5

WOD:

21-18-15-12-9-6-3 For Time: 
Thrusters@95lbs
Bar Facing Burpees
13:28

2014-14:37

"OPN" Interrio Prep 16

WOD:
Maximal Sets…
3x8 Wtd Strict Pull-Ups @9kg
3x8 Wtd Strict Chin Ups @9kg (last set 6 +2 non weighted)
3x8 Strict Ring Pull-Ups (last set 5+3 jumping :)
Front Plank- 2.5 min….+1 min (2 sets I was not feelin it hehe)
Side Planks- 1 min….+30 sec.(check above)
Hollow Rocks-30-30-30
3x Supermans-35-35-35
3x Push-Ups-50-36-18
3x8 Strict Deficit HSPUs
3x8 Wtd Strict Ring Dips@9kg
20 min. Light Run

"OPN" Interrio Prep 15

WOD:
7 min AMRAP:
10 Alt. KB Snatches@22kg
10m Uphill Bearcrawl
10m Downhill Crabwalk
10 Lateral Tuck Jumps over KB
4 Rds, 10 reps

5x10 KB Goblet Squats-10m Uphill Sprint

"OPN" Interrio Prep 14

WOD:
Work up to 1 RM Cluster and Jerk
105kg
3x3 Shoulder Presses@90%/ 75kg

For time (3 attempts)
50 Double Unders
3 Rope Climbs
rest 20 sec. 
1 Squat Clean and Jerk@85% (if u miss 5 min. rest and try again) 110kg
2nd try-2:13