073113

pm wod

back squat

5x5 constant load

110kg

then-

amrap 10 mins

20 steps stationary lunges 60kg

7 push jerk 60kg

2R+3

my god! suck!

then-

3 rounds of

20 lunges stationary 40kg

7 push jerk 40kg

finish with

jerk training 60kg

EMOTM for 10min

3 split jerk

072913

am wod

50 push press 30kg

50 pull ups

pm wod

smith machine back squat

3-3-3-3-3

110-115-120-125-130

bad form

then-

9 rounds of

2 back squat progressive load

3 cleans 75kg

4 bench press 90kg

80-82.5-85-87.5-100-105-110-115-120

oops.

finish with

4 rounds of

10 db bended lat row

3 handstand push up

072813

pm wod

EMOTM for 5 min

3 left hand db snatch

3 right hand db sntac

then-

2km run

25 pull ups

35 push ups

45 squats

1km run

25 pull ups

35 push ups

45 squats

done

072713

pm wod

amrap 15 mins of

1 rope climbs

partner clap push ups

then-

3 rounds of

15 squats

15 lunges steps

bear crawl back to starting point

finish with

tyre pulls

072613

am wod

20min amrap of

3 front squat 30kg

6 thrusters 30kg

9 push press 30kg

10r 

noon wod

50 front squats 30kg

then-

EMOTM for 7 mins

10 fronts squat 30kg

then-

50 presses 30kg

pm wod

EMOTM for 10 min

5 pull ups

(rest of the minute double unders)

tired.

finish with

100 double under

400m- run

(1:21)

072413

pm wod

amrap handstand push ups

5 front squat on each break

(handstand training)

then-

5 rounds of

1min squat (27)

1min pull ups (25)

1 min push ups (14)

1min rest

then-

5 rounds of

1min sit ups

1min walking lunges

emotm 5 burpees

done

072313

pm wod

7 min amrap

3 press 30kg

3 pull ups

6 press

6 pull ups

...

...

15 press

15 pull ups

90reps total

then-

5 rounds of

15 front squat 30kg

15 bar dip

tired.

072113

pm wod

AMRAP CINDY

5 pull ups

10 push ups

15 squats

amrap until Vincent finishes workout

(45min)

didnt count rounds as it is effortless work

no intensity.

finsh the day with 

5 rounds of

stationary tyre pull 20m

10 bar dip

then-

7min of ladder

3 lat rows

3 bar dips,

6 lat rows

6 bar dips

9 lat rows

9 bardip

...

18 lat rows

18 bar dips

126 total reps

done

072013

am wod

10 min amrap

25 thursters 25kg

30 double unders

2R+25

finish 3 rounds after time

pm wod

4 rounds of 

tyre pull/drag 50m+-

50 air squats

(my back damaged)

finish with 

5 strict pull ups

10 speed lat pulls

done

071913

pm wod

5 min amrap of

30 push ups

15 pull ups

2r+30+8

rest 5 min then

amrap 5 mins of

30 lat rows

15 bar dip

2R+15

and done

071813

pm wod

deadlift

attempt 160kg, felt uncomfortable.

drop weight to 100kg.

benchpress

powelifter style

5x3

100-105-110-110(2)-100(lifted legs)

good training with Zarol.

then-

EMOTM for 10 mins

3 hang cleans 75kg

071713

jbam wod

50 pull up

50 push ups

pm wod

3 mins double unders

90rep

then- 

Angie

for time of 100 each

pull up

push up

sit up

squat

24:53

finish with

4 rounds of

20lunges steps 30kg

25 press 30kg

(rest while partner does 20lunges)

done

071613

am wod

10 mins amrap of 10 reps each

pull ups

bar dips

squats

burpees

3r+10+10

pm wod

smith machine back squat

3-3-3-3-3

115-120-125-130-135

then-

heavy cleans

60kg~90kg

(fail at 100kg)

then-

2 back squat 100kg

3 bench press 80kg

done

071513

pm wod

warm up

3 rounds of 10 each

pull ups

push ups

squat

burpees

then-

farmer carry max distance

suicide run to start point

then-

ladder 

1-10

tyre flip

too easy.done

071313

am wod

front squat

12-10-8-6-4-2

50-60-70-90-100(3)-100

then-

5 rounds of

3 heavy bench press (progressive load)

8 strict pull ups

90-95-100-105(spotted)-110(spotted)

then-

10 min amrap of

250m row

10 box jump 30"

30 double unders

3r+30m

071113

pm wod

warm up

3 rounds of 10 each

pull ups

push ups

squat

burpees

then-

3 rounds for time of

2 rounds

5pull ups

10 push ups

15 squats

10 rope slams

200 runs

13:23

071013

pm wod

smith machine back squat

3-3-3-3-3-3-3

110-115-120-125-130-135(2)-130

form getting better, not sure if parallel

then-

back squat

10x2

after each set, 

3 bench press 90kg

10 push ups

80-85-90-95-100-105-110-115-120-120

done

 

070913

am wod

for time 30reps of each

deadlift 100kg

burpees 

cleans 60kg

pull ups

jerks 50kg

push ups

back squat 50kg

sit up

overhead lunges 20kg

double unders

39:03

slow by 9mins

pm technique work

0:20/0:10 for 10 rounds

handstand hold

(very weak handstand hold, have to rest extra round to go 10sec only)

next banded press

20kg 

Emotm 10 rep for 10 min

quite weak shoulders

done

070813

am wod

front squat

7x3

80-90-95-100-105-100-100

the back is not flexible to keep straight.

then-

7min amrap

5 bench press 90kg

10 push ups

7 cleans 60kg

3r

070713

pm wod

amrap 10 min of

partner wod

rope climb 

push ups

then-

rope battle

0:30 on 0:30 off

10mins

finish with

3 rounds of

10 pull ups

10 push up

10 squat

10burpees

done

070613

rest on am

pm wod

DT

5 rounds for time of

12 deadlift 70kg

9 hang cleans 70kg

6 push jerk 70kg

23:50(rx)

still alot of long rest

but great improvement. 

then-

clean training

banded

EMOTM for 3 rep

done

070513

am wod

warm up

10 burpees pull ups

then-

presses

1-1-1-1-1

60-65-70-72.5-70

push press

3-3-3-3-3

60-65-70-75-75

each set finish with 20 double unders

pm wod

30 burpee muscle up

then- 

4 rounds of 

5 weighted pull ups 25kg

10 single leg step ups

done

070313

am wod

deadlift

7x5

100-110-120-130-140-150-160

then-

5 rounds of

5 bench press 90kg

10 push ups

pm wod

warm up wod

4 rounds of

10 pull ups

10 push ups

10 squats

10 burpees

then-

20mins partner amrap

10 db snatch alternate hands 25kg

rope battling while partner finish

070213

pm wod

smith machine back squat

5x5

110-115-120-125-130

still cannot go parallel with heavy weights!

then-

back squats

4x2

80-90-95-100kg

in between do 

10 push ups

10 pull ups

(got chased out by gym)

finish with

4 rounds of

10 pull ups

10 push ups

10 squats

10 burpees

done

070113

am wod

15 mins hang cleans training

60kg

(speed to get under the bar)

need tricep mobility

then-

weighted pull ups

5 reps of

24kg

26kg

28kg

30kg

30kg

30kg

done

pm wod

box squat

5 reps of each

80kg

90kg

100kg

105kg

110kg

115kg

then-

biking 10 mins

and overhead squat training.