Leme LPO 7

WOD:
5 x 6 Front squats @ 80kg (slow) (1 Muscle clean for QUALITY each set)

5 x 5 Deadlifts @ 115kg

5 x 5 Pull-ups (0kg-12kg-16kg-16kg-16kg)

Leme LPO 6

WOD:
5 x 3 Muscle snatch, 3 Snatch push press @ 52kg

5 x 3 Muscle cleans, 3 push press @ 64kg

5 x 5 Front squats @ 80 kg (slow) (1 power clean each set)

5 x 5 Deadlifts @ 115kg

14.2 Open workout Repeat

WOD:

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   95-lb. overhead squats, 10 reps

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   95-lb. overhead squats, 12 reps

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   95-lb. overhead squats, 14 reps

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

82 reps 

Had weightlifting shoes this time, and a box to get up to bar..

14.2 Open Workout (1st attempt)

MWOD:
Shoulder overhead banded distraction
Banded bully stretch
T-spine opener w/ peanut
Hip and ankle banded flexion (bottom of squat)


WOD:

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   95-lb. overhead squats, 10 reps

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   95-lb. overhead squats, 12 reps

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   95-lb. overhead squats, 14 reps

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

76 reps 

Leme LPO 5 Lite

Dropped the sets and reps this week following the 3 heavy / 1 light rule from Barbell Shrugged among other places...


WOD:
Find muscle snatch 1RM then 3 x 4 @ 80%
64kg / 52kg

Find muscle clean 1RM then 3 x 3mc,3pp @ 80%
84kg / 64kg

3 x 3 front squats @ 80kg (slow) (1 muscle clean each set)

3 x 3 deadlifts @ 110kg

Superset:
2 x 10 standing leg curls @ 18kg ankle weight
2 x 10 glute ham raise variations (feet under barbell played with knee ext/flex with a push off ground and hip flex/ext with hands by head)

Carioca Fight Gone Badder

Pre:
1 x 250m run
2 x 10 squats / push-ups / sit-ups

WOD:

5 x 3 shoulder press @ 60kg


3 rounds for REPS of:
1 min max wall balls @ 9kg
1 min max SDHP @ 40kg
1 min max box jumps @ 24"
1 min max push press @ 40kg
1 min max v-ups
1 min rest


Rd 1 = 100 reps,  
Rd 2 = 94 reps,
Rd 3 = 80 reps,

Total = 274 reps

Carnaqual

WOD:
5 rounds for QUALITY of:
30 double unders
20 push-ups (1 x slow & strict, 1 x hand release, 3 x deficit (in gutter on pool edge))


Last round of du's unbroken and legs much straighter / all pu's unbroken except last round