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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
40-30-20-10
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
40-30-20-10
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
90-92-95-100-110
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
5-10-15-20-25-30-35
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
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