093013

pm wod

strict presses

5x5

45-50-55-60-65pr

3x3

60-65-70

3x1

65-70-75kg(pr)

then-

bench press

5x5

80-85-90-95-100

finish with

EMOTM for 10min

3 thrusters 60kg

3 pull ups

bar on knee level rack.

finish with

4 rounds of

25 push ups

15 squats

dobe

092913

am

standard chartered marathon

21km

pm wod

muscle up

10x3

092613

pm wod

tyre sled pull

4 rounds of 70m

then 30pull ups

done

092513

pm wod

5 heavy back squat

5x3 

110-115-120-125-130

*bad form on heavy squat

then

CFE STRENGTH & CONDITIONING WOD
Amrap 8:00 of:

7 Back Squats, 100kg
7 Chest-to-Bar Pull ups

4r*burn quads from heavy lifting

then-

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 8:00 of:
15 Hand-Release Push ups
12 DB Swings,30kg

3r+15+11

then-

CFE STRENGTH & CONDITIONING WOD
7:00 for quality of:
5 Power Cleans 60kg
7 burpees

4R+3.  *burned.

then-

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 7:00 of:
3 Power Cleans, 60kg
6 Push ups
9 Air Squats

6r+2 good effort, easy wod, easy weight.

finish with

5x5 bench press 70kg,80kg,90kg

092413

pm wod

handstand push ups training 

15min

then-

for time of 50 each

lunges

pull ups

squats

push ups

burpees

box jumps 

thrusters 20kg

db swing 25kg

press 20kg

double unders

43:10

metacon got worse. 

*push metcon when nearing events.

finish with

double unders interval

5 rounds of

2min on/1min off

done

092313

am wod

5 rounds of

12 push ups

10 sit ups

pm wod

strict press

5x3

50-55-60-65-70(pr)

slow on the last rep.

alot of struggle

then pyramid back down with

push press 5 reps each

65-60-55-50kg

then-

bench press

3@100kg

3@105kg

1@110kg

1@115kg(pr)

then - 3 rounds of 

2 reps 100kg with pause and press

then-

15min EMOTM of

3 power cleans 

3@60

3@65

3@70

3@75

3@80kg

alot of anger today

then-

3 rounds of

5 back squat 90kg

3 muscle ups

10 db snatch 30kg

finish with

EMOTM for 5min

5 back squat @92.5kg

done

092213

been away, 

light training, hiking the pass few days for today's event

 am

reebok one challenge 18.95km

with obstacle, unofficial time 2:20

pm wod

100 pull ups

 and

EMOTM for 10min

lat rows 

091813

am wod

100 pull ups 

training the hook grip.

pm wod

D.T 

5 rounds for time of

12 deadlift 70kg

9 hang cleans 70kg

6 push jerk 70kg

24:24

too much rest, slow due blisters, and lack of warm up.

then-

deadlift 

5x5

100-110-120-130-140

getting back from injury.

so far so good. tough, but getting there

then-

back squat

3x5

100-105-110

tired

091713

pm wod

warm up with

EMOTM for 10min

3 hang cleans

60kgx2

65x2

70x2

75x2

80x2

then-

bench press

5x5

90-95-100-105-110

spotted at 100 onwards.

then some chest work

finish wih

one round tabata

0:20 on 0:10off 

thrusters 45kg

bar muscle up

hang power cleans 60kg

toes to bar

db swing 28kg

bar dip

pull ups

squats

(LOL STUPID WORKOUT)

a little front squat constant load

5x5

70kg

done

091613

am,

chilling falls hike,

at kuala kubu bharu. 

nice place.

pm wod

back squat

7x3

100-105-110-115-120-125-130

last rounds lost control. 

then-

cleans technique training

1 hang power clean

1 hang squat clean and jerk

60~80kg

*pull yourself to get under the bar for squat

finish with

partner wod

15-12-9-6-3 of

push press 45kg

pull ups

(partner do amrap burpees while other finishes reps)

done

091513

pm wod

5 rounds of 0:45 each

push ups

burpee pull ups

squats

(1 min rest between rounds)

then

7 rounds of hill sprints

091413

am wod

4k rows

then-

strict press

5x5 

45-50-55-60-65(3)

gotta work on those shoulders

then-

EMOTM for 10 min

3 power clean

2x60

2x65

2x70

4x75kg

then-

5 rounds for time of

100m run

10 box jumps 30"

10 kb swings 28kg

10 pull ups

14;14

finish with

5 rounds of 10 each

back squat 60kg

kb swings 28kg

ring dips

nice and easy

pm

basketball

091313

pm wod

EMOTM for 10 min

3 muscle up

(2 rep at 6 and 7 round)

focus the kip!

dinner

and basketball

091213

ipm wod

Barbara

5 rounds for time of

20 pull ups

30 push ups

40 sit ups

50 squats

32:30

improved?

weak broken squats

finish with

5 rounds of

EMOTM 

10 lat rows

10 bar dip

dones

091113

am wod

8 min amrap

12 press 30kg

24 double unders

5-6r+2

 

pm wod

19min EMOTM

3 hang cleans

4x 60kg

3x 70kg

3x 80kg

3x75kg

3x70kg

3x65kg

then-

strict press 

5x3

60-65-70(2)-67-67

weak press

then-

chest work with 3 back squat in between

3 rounds of

machine press

100-100-110back squat

incline machine press

110-110-120back squat

bench press

3x5 80kg

120-120-125back squat

091013

pm wod

warm up with

EMOTM for 20min

3 hang cleans

60-85kg

then-

back squat

5x5

90kg-95-100-105-110

time to work on form

back squat x3 90-100kg

then-

5 rounds of EMOTM 

10 push ups

10 bench press 60kg

10 hang power clean 60kg

done

090913

am wod

50 pull ups

50 lat pull 

50 bar dip

50 push ups

done

090813

pm wod

5 rounds of 10 reps each

thrusters

then

front squat

then-

press

easy rest between rounds.

30kg barbell

then- 

EMOTM for 10min

10 squats

10 push ups

easy

finish with

10 amrap

20 front squat

30 push ups

3r+6

done

090612

am wod

10 min amrap of

10 pull ups

10 push ups

7-8r

pm

basketball

090413

 pm wod

4500m rows

19mins, slow.

then-

db press

5x5reps

20-22-25-22-22kg

with 5 renegade rows in between (22kg)

tired

090313

pm wod

50 presses 30kg

then-

Murph

1600m run

100 pull ups

200 push ups

300 squats

1600m run

54:09

done

090213

pm wod

EMOTM for 20min

3 power cleans

3min 60kg

3min 65kg

4min 70kg

3 min 75kg

3 min 70kg

4min 65kg

then-

back squat

7x3 progressive load

100-105-110-115-120-125-125(2)

then

10 rounds of

2 back squat constant load 100kg

4 bench press 80kg

6 strict pull ups

done