Wednesday, January 30, 2013

013013

yo!

pm wod 1
5 rounds of
20 goblet squat 20kg
10 pull ups

faster then usual.

wod 2
5 rounds of
10 pistol squats
10 strict pull ups
10 bar dips
10 lat rows
10 push ups

done.

Tuesday, January 29, 2013

012913

am wod,
5 rounds of
20 goblet squat
40 push ups


PM WOD
For time,
50double under
10 box jumps 30"
40double under
20 box jumps 30"
30double unders
30 box jumps 30"
20 doublw undera
40 box jumps 30"
10 double unders
50 box jumps 30"

compare 101412
28:10
slowed by a minute.

end, dont wanna overtrain

Monday, January 28, 2013

012813

am progression wod

2 rounds of
5 weighted pull ups 20kg
10 chest to bar
15 Strict pull up
20 L sit
25 kip pull ups


pm wod,
5 rounds of
20 goblet squat 20kg
10 dumbbell snatch 20kg

Sunday, January 27, 2013

012713

yo!

progression wod

push up progression
3 rounds of
5 handstand push ups
10 bar dips
15 pylo push ups
20 touch push ups
25 push ups

squat progression
3 rounds of
5 pistol squat each leg (trx'ed)
10 overhead squat (pvc)
15 goblet squat 20kg
20 stationary lunges
25 air squats

Saturday, January 26, 2013

012613

yo!

am wod.

1 rope climb
20 squat
20kg waiter walk 50m
10 hammer slams
20kg waiter walk 50m
10 pull ups
tyre pull
farmers carry
15 push ups
20 log presses
run 300m

6rounds
45mins cap

Friday, January 25, 2013

012513

hey!

am wod,
4 rounds
25 burpees

max to go is 15 only. this need to improve.

pm wod,
Cindy,
20min amrap of
5 pull ups
10 push ups
15 squats

18r+5
improve a lot!

then-
muscle up &
pistol progression(trx)
5reps for 3 rounds

muscle up failed at 12 rep

Wednesday, January 23, 2013

012312

yo.

recovery wod

100burpees

12:40

bad.
real bad.

3 rounds of
10 log press 20kg
15 push ups
10 log press
15 box jump 18"
10 log press
15 burpees

15:24

Tuesday, January 22, 2013

012213

yo.

no am wod, rest

pm wod,
3.2km run
(20min)

tap wod-
20min amrap of
5 hspu
10 chest to bar
15 bar dip
20 lunges
25 squats

3r+2

then-
10mins amrap
even 1min 10 hand release push up
odd 1min 20 squats

unbroken

Monday, January 21, 2013

012113

hey

am wod,
100 goblet squat @ 20kg
break to 4 rounds

pm wod
10 HSPU
15 bar dip
20 plyo push up
25 touch push up
30 push up
(push progression)

10 weighted pull ups
15 chest to bar
20 kip pull ups
25 lat rows
30 band pulls
(pull progression)

turkish get up
3 rounds for2 reps each hand
20kg

then-
20 min amrap
5 push ups
3 pull ups
1 toes to bar

21r+5
*pull ups sore.
slow wod.

Sunday, January 20, 2013

012013

yo!

lazy day.

pm wod,
3 rounds of
15 dumbbell snatch 20kg left arm
15 sit ups
15 dumbbell snatch 20kg right arm
15 toes to bar

18:25

then-
push up progression
25dip
25 pylo
25 hand touch
25 normal

Saturday, January 19, 2013

011913

yo what is up.

been slacking, i thought just rest and start fresh since i have a lot of time ahead.

pm wod
100m farmer carry (tyre)
run 100m
3 muscle up
100m run
100m farmer carry
5 burpees

3 rounds timeless.
each time FARMERS CARRY breaks, 15 squats
each time muscle up/burpee breaks, 15double unders

24-25min

then-
runs 15squats
runs 10push ups
runs 5 pull ups

Monday, January 14, 2013

011413

hey!

conditioning wod,
5rounds of
squat 27
run 200m
15 pull ups
15 bAr rowa
10 bar dips
20 push ups

for time
39:35

condition back.
good push, more focus

Sunday, January 13, 2013

011313

hi guys.

cheat day. all noodles

wod:
5 rounds for time
200m run
10 toes to bar
20 burpees

29:13

conditioning, back had recovered. no heavy lifts yet.

Saturday, January 12, 2013

011213

yo what's up!


back was ok. can squat
pm wod,
3min of double unders
(coach lesson)
3min double unders

then-
2 rounds
25 pull ups
50 bar dips
75 air squats
2x tyre pull 5m

24:40

then-
3min double unders

Thursday, January 10, 2013

011013

what's up!

21-15-9 for time of
L sit pull ups
inch worm push ups
bar lat rows
bar dips

17:00

bad condition.

010913

this month wods focuses on recovery, back injury.
there will not be lifts, burpees or any jump movements.
however, air squats may be implemented for strengthening weaknesses, especially for the back.

20-18-16-14-12-10-8-6-4-2
of
Green band pull (apart),
push up, side touch each hand.

this workout can consuming a lot of shoulder energy. good conditioning

Tuesday, January 8, 2013

010813

what is up!

pm wod!
10m push up crawl
20db press/jerk (minus 2 each round)
10m push up crawl
2 muscle up

finish after 12db press/jerk left
(5 rounds)

Monday, January 7, 2013

010713

what is up?

active pull ups yesterday.

todays pm wod,
tabata 10 rounds of
30s rope battle
30s pull ups (4-7)
30s push ups (14-18)
30s rest

tired pull ups

Saturday, January 5, 2013

010513

what's up?

back injured due to heavy back squat.
any steps for treatment guys?

active recovery wod,
100pull ups
100 bar dips

break to 4x25 each

done. recovery
need to swim

Friday, January 4, 2013

010413

fei birthday wod,

12-10-8-6-4-2
80kg, 85kg, 90kg, 95kg, 100kg(3), 105kg(f)

back sore. no please

Ben smith wod,
10 clean and jerk 60kg
50 double unders
50 sit ups
21 thrusters 45kg
21 pull ups
10 clean and jerk 60kg

19:06
bad time.
soaring back!!!

Thursday, January 3, 2013

010313

hi all!

am wod: 50pull ups

pm wod,
clean and jerk
10rep @40kg
10rep @50kg
10rep @60kg
10rep @70kg
3rep @ 80kg

snatch
10rep @40kg
5rep @50kg
5 rep @60kg

done
old school training.

bench press (spotted)
10rep @90kg
10rep @100kg
5 rep @105kg
5 rep @110kg
3 rep @115kg

real old skool!!

Wednesday, January 2, 2013

010213

am: 50 pulls ups

pm:
Loredo
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

30:09

not bad. full effort