051613

pm wod

7 rounds of

10 pull ups

10 bar dips

then-

8 rounds of

tyre walk bball court

10 burpees high jumps

 partner wod(each partner do and the other rest)

then-

40 push upa

10 sit ups

30 push ups

20 sit ups

20 push ups

30 sit ups

10 push ups

40 sit ups

done

051513

pm wod

5-5-5-5-5-5-5

60-65-70-75-80(spot)-85(spot)-90(spot)

bench press

5 reps each

90-100-110(spot)-120(spot)-130(3)(spot)

finish with-

10 min amrap of

10 deadlift 100kg

10 power cleans 60kg

10 stationary walking lunge steps

2 rounds

good wod, but no effort.

then-

100 push ups

done

051413

uam wod

30 burpees warm up

7min amrap

5 muscle up

50double unders

2r

pm wod

partner burpees

2-4-6-8-10

then-

cindy

20min amrap of

5 pull ups

10 push ups

15 squats

18r+3.

then- 

6 rounds of

10 burpees

100m run

051313

am wod

30 burpees unbroken

then-

50-35-20 reps of:
Wall balls
Pull-ups
Double-unders

28:10

sucky

 

pm wod

smith machine squat

3-3-3-3-3

130-132.5-135-137.5-140(semi deep)

box squat

5-5-5-5-5

95-97.5-100(4)-100-102.5(3)

burned quads!!!

rest,

then finish with

12 mins time cap

3 deadlift 140kg

3 power cleans 90kg

6 deadlift 

6 cleans

9..

9..

12...

12...

got interupted.

low effort wod

finish at

9 deadlifts

total rep

deadlift 18

cleans 9

done

051213

pm wod

warm up 30 burpees unbroken

wod 1

10 mins amrap

250m rows

5 db press 30kg left then right

5 db snatch left then right

2r +250m+5+5+5

5 more reps to 3 rounds

then-

wod2

10 rounds

row 100m fast pace

20 inclined push ups

chill/swim/30 burpees

wod3

10 rounds of

5 burpees

5 pull ups

done.

051113

am wod

7 min amrap of

10 burpees

5 box jumps 32"

4R + 7

then-

EMOTM for 20min

even min- 10 pull ups

odd min. - 10 bar dips

pm wod

box squat smith machine

5-5-5-5-5

90-92.5-95-97.5-100

then-

rich froning bsn wod

15-12-9-6-3 of

shoulder to overhead 60kg

pull ups

30 double unders in between

14:47

(10 mins slower than rich) 

fuck!

then-

amrap 7 mins of

10 lunges 60kg stationary

10 toes to bar

2R+10+5

done

051013

am wod

for time of

40 burpees

30 pull ups

30 burpees

30 dips

20 burpees

30 squat

10 burpees

30 toes to bar

26:16

fan hai

pm wod

30 muscle up

done