Thursday, August 29, 2013

082913

pm wod
rows unbroken
4500m

then-
partner wod
5 rounds of
row 250m
db snatch 30kg amrap until partner finish row

finish with
3 rounds of
5 leg presses

donw


Wednesday, August 28, 2013

082813

pm wod
5 rounds of
3 db snatch 35kg right hand
3 db snatch left hand
5 handstand push ups

then-
row interval
5 rounds of
500m
rest 1 min between rounds


082713

am wod
push ups

pm wod
warm up
3 rounds of 10 each
burpees
pull ups
push ups
squat

then-
4 rounds for time of
21-15-9 of
bar rows
bar dip
25 squats

25:41

done

Monday, August 26, 2013

082613

pm wod
turkish get ups
5x2reps each side

20-22-25-27-30kg

then-
row 4500m
rest, then speed row 500m.

finish with
6 rounds of
5 db rows 35kg each hand
12 push ups

done

082513

am 
swims

pm wod
5x5 back squat
90-95-100-105-110

then-
bench press
5x5
90-95-100(4)-100(4)-95

then-
squat training 80kg

finish with 
EMOTM for 10min
3 hang power cleans 70kg


Saturday, August 24, 2013

082413

am wod
4500m rows

then-
5 rounds on the minute for each
-5 db snatch rigth arm
-5 db snatch left arm
-10 goblet squat
32kg db

then-
interval rows
0:30 on
0:30 off
for 10 mins
level 5.5

pm

american football




Friday, August 23, 2013

082313

am wod
push ups

pm wod
emotm for 10 min
3 muscle up

then
emotm for 10 min
6 strict pull ups

basketball

Thursday, August 22, 2013

082213

pm wod
10 rounds of
0:40 - 5 chained pull ups
0:40- amrAp squats

then-
5 rounds of partner wod
20kg sb run 300m
farmer carry 30m
hammer slams till partner finishes run
farmer carry back 30m

done

Wednesday, August 21, 2013

082113

am wod
5 min amrap 
front squat 30kg
50 reps

then-
sprint 100mx2

pm wod
row 4500m
18:35 (rower time)

then-
5 rounds of 
5 db snatch right arm
6 burpees
5 db snatch left arm
6 burpees

then-
leg presses
5x5
184-193-202-211-220




Monday, August 19, 2013

081913

am wod
EMOTM for 10 min
6 chained pull ups

pm wod
warm up wod
4 rounds of
5 burpees
10 pull ups
15 push ups
20 squats

then-
5 rounds of
tyre sled 40m
farmer carry 40m
20kg sb run 200m

done

Sunday, August 18, 2013

081813

pm wod
2k row

then-
5 rounbs of slow
7 db thrusters right hand
7 db thrusters left hands 20kg
20 push ups

swim
done

081713


viper challenge malaysia 2013
20km run
with 20+ obstacle in between

5 hours with
Chi khan, Soung, Ming, Jordan and Ferdinand.

Wednesday, August 14, 2013

081413

pm wod
20min amrap
5 pull ups
10 push ups
15 squat

14 to 15r+5+10+15

then-

sprints



Tuesday, August 13, 2013

081313

pm wod
50 press at 30kg

then-
every 0:45 for 10 rounds
5 pull ups with chains

then-
every 0:30 for 10 rounds
5 knees to elbow

then-
knees to elbow practice
25 reps

then
7 rounds of
tyre sled pull (run) 40m
box jump over 32"
rest during partner's attempt

sprained ankle.


Monday, August 12, 2013

081213

pm wod
row 4500m 

then-
leg presses 5 reps each weight
103 plate to 202 plate
12 plate total

then-
row intervals
0:30 on/0:30 off
for 15 mins

total calories 165
distance 2270m

finish with
7 min amrap of
10 single db swing each hand
20 push ups

4r+2

done



081113

am wod
0:30 rope battle
0:30 rest 
for 20minute

then-
5 rounds of
run with heavy rope 
pull rope back

pm wod
3 rounds of
1min squat
1min pull ups
1min push ups
1min rope slams

1min rest in between intervals.

then
a few rounds of
3 muscle up

done

Friday, August 9, 2013

080913

am wod
bench press 
5x5 constant load
65kg

5x3 heavy load

then-
strict press
5x3
55-60-65-70(2)-70(2)

done

pm wod
american football

Thursday, August 8, 2013

080813

pm wod
5 tyre flips (double tyre)
3 muscle up

5 rounds

then-
5 rounds of
25 squats
100m run

then-
flight simulator
double unders unbroken

finish with
5 rounds for time of
20 pull ups
20 bar dips
30 double unders

24:40

done



Wednesday, August 7, 2013

080713

pm wod
warm up
3 rounds of 
20 step lunges
bear crawl back.

then-
for time
100m run
30 burpees
100m run
30 pull ups
100m run
30 squat
100m
push ups

9:37

then-
tabata 16 rounds
0:20/0:10
pull ups
squat

done

Tuesday, August 6, 2013

080613

pm wod
rowing interval
10 rounds of
250m
rest 1 min in between
(average pace, 1min)

finish with
3 rounds
5 renegade push ups 12kg
10 sit ups

done

Monday, August 5, 2013

080513

pm wod
smith machine backsquat
7x3
110-115-120-125-130-132.5-135(2)
bad squat form

then-
5 thrusters 45kg
10 db snatch alternative 30kg
3 rounds
effortless work

2 rounds of
20 front squat 45kg
10 press 45kg
very effortless

today had been a lazy day. 

end the day with
5 rounds of
5 bench press 
5 front squat 60kg

bench-60-65-70-75-80kg






Sunday, August 4, 2013

080413

pm wod

ethan,

5 rounds for time,
175m runs
20pull ups
20bar dips
20air squats

Time, 26:41
(080212- 33:12)

done

Saturday, August 3, 2013

080313

am wod
0:30 push ups
0:30 squat
6 rounds

pm wod
21 thrusters 30kg
550m run
15 thrusters 
400 run
9 thrusters 
200m run

11min

then-
amrap 12 mins ladder
3 press 30kg
3 ctb
6 press
6 ctb
9...
9...
12..
12...
18press

total rep-115 rep

finish with
7 rounds of
15 sit ups 
max push ups while partner perform situp

done


Friday, August 2, 2013

080213

pm wod
every 1:30 min, hit
10 pull ups
20 double unders
6 rounds

then-
every 1:30, hit
5 pull ups
15 double unders
10 rounds.

then-
finish with
max push ups for 3 mins
'100 reps!!

080113

am wod
50 pull ups
kip training

pm wod
10 rounds of
partner wod
tyre farmer carry bball court,
10 burpees high jump

done