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.
Wednesday, January 30, 2013
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
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
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
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
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
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
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
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.
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
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
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
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.
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
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.
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
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)
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
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
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!!!
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!!
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
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
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