122513

pm wod

100 deadlift @60kg

100 hspu (2hours)

100kb swing 16kg

100 pull ups

100 burpess

done

122313

pm wod

100kb swing 16kg

then-

heavy deadlift

4x2@180(90%)

then-

heavy strict press

10@20kg

5@40kg

5x2 @67kg

done

122213

pm wod

run 400m

emotm for 5 min

10 burpees

122113

pm wod

basic conditioning

emotm for 5 min

10 burpees

then-

every 0:30 for 5 rounds

15 squat

finish with 

3 min amrap push ups

100

done

122013

pm wod

EMOTM for 5 min

5 hang cleans 60kg

then-

EMOTM for 5 min

5 hang clean 70kg

then-

EMOTM for 5 min

3 hang clean 80kg

finish with

runs and

Amrap 7 min

10 push ups

15 squats

done

121713

pm wod

warm up

Then 

Elizabeth

21-15-9 for time of

power clean 60kg

bar dip

7:58

(accumulate 5 front squat for each min)

then-

DT

5 rounds for time of

12 deadlift 50kg

9 hang cleans 50kg

6 push jerk 50kg

8:40

(accumulate 5 pull ups for each min)

punishment

8 rounds of

5 front squat

5 pull ups

done

121613

pm wod

backsquat

warm up

20@20kg

10@60kg

single rep squat

slight hold at bottom.

10x1 @112.5kg(80%)

5 pylo pull ups after each set

then-

heavy bench press

warm set

10@20kg

5@60kg

workset

5x2@107.5kg(90%)

then-

press for reps

warm up

10@20kg

5@40kg

workset

4x8@60kg(80%)

fail at 4th round (5)

done

121513

pm wod

Cindy

20min amrap of

5 pull ups

10 push ups

15 squats

16 round

then

10 min amrap of

10 box jumps 30"

10 bar dips

4R+5

then-

5 min amrap

10 bar lat pull

12 lunges steps

5r+6

121413

pm wod

deadlift for rep

7rep@160(80%)

failed at 2nd set.

not feeling it.

switch to metcon work.

EMOTM for 10min

3 hang power clean 70kg

rest 3 min

EMOTM for 10min

5 burpees

rest 3 min

EVery 0:30 for 10 rounds

7 squat

rest 2min

EVery 0:30 for 10 rounds

9 push ups

done

121313

pm wod

5 roundd for time of

400m run

5 front squat 50kg

7 push press 50kg

10 hang cleans 50kg

(each min = 3 bar lat rows&pudh up)

26min (78rows n push up)

121113

pm wod

bench press for rep

warm up

20@20kg

10@60kg

work set

5x8 @95kg(80%)

fail at 4th(7) and 5th(5) set

then-

back squat 

warm set

20@20kg

10@60kg

work set

5x5

100-105-110-115-120

flexibilty issue

then

partner wod for time

60 snatch at 40kg

pull ups

switch at every 5 reps till both total 60 snatch

(each min punish 5 burpees)

7:24(35 burpees)

then-

5 rounds for time of

5 db snatch 30kg

right hand

 left hand

20 squat

(each min =8 push ups)

9:02(72 push ups)

done

121013

pm wod

amrap 20min of

5 thrusters 40kg

7 hang power cleans 40kg

10 sumo deadlift highpull 40kg

7R+5

then-

EMOTM for 7 min

10 burpees

done

120913

pm wod

heavy squat

warm up 

20@20kg

10@60kg

5@100kg

work set

5x2@127kg(90%)

20 push ups after each set

then-

5 rounds for time of

5 front squat 80kg

5 renegade rows db=16kg each

(each min 3 pull ups)

12:34 (36pull ups)

120813

pm wod

deadlift 1 rep

160kg

5x1

then 

10 rounds of

3 power cleans 80kg

10 pull ups

done

120713

hotel wod

4 rounds of 

7 bench press 70kg

7 bar dips

7 db snatch each hand 20kg

120613

having vacation

in penang hotel

pm wod

3 rounds of EMOTM

1min 20db snatch 

0:30rest

1m 20db snatch 

db=15kg

then-

for time of

10-9-8-7-6-5-4-3-2-1

db thrusters 15kg

burpees

(each min=3bar dips)

17:14

51 bar dips

done

120313

pm wod

EMOTM for 10min

5 power cleans @60kg

then-

3 rounds for time of

15 air squat

12 burpees

9 hang cleans 60kg

(each min =10 push ups& sit ups)

7:58-(80push ups/sit ups)

120213

pm wod

back squat for rep

warm up

20@20kg

10@60kg

workset

5x8 @105kg(75%)

then-

heavy bench press

20@20kg

10@60kg

5x2@102kg(85%)

then-

strict press heavy

10@20kg

5@40kg

5x2@65kg(86%)

120113

recovering from sickness

going slow

pm wod

3 rounds of

every 0:30 for 5 round

3 hang cleans 60kg

rest 1min between round

then-

100 pull ups

finish with 

400m run for time

1:16

113013

coming bak from flu

pm wod

deadlift heavy

5x2 @170(85%)

112513

am wod

emotm 5 hang cleans

5 min @60kg

5 min @70kg

done

sick

112313

am wod

partner wod

partner A run 200

partner B

7db push press 35lbs

15 squat

then-

deadlift for rep

100kgx1

120kgx2

5x8@150kg

feel good today

then

row 2k

done

112113

pm wod

bench press for rep

20kg x20

50kg x 10

5x8 @ 90(75%)

then

strict press for rep

55kg x 8

2 rounds den fail.

bad idea to mix with bench

finish with

Elizabeth

21-15-9 for time

60kg power clean

bar dip

(each min=10 squat)

10:15

(101 squat) rest and do

done

112013

lazy to bench

pm wod

EMOTM for 10 min

10 burpees

*almost failed on this. suppose to go 20min

then-

In 12 minutes, complete as many rounds as possible of:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Squats

7rounds

111913

am wod

50 thrusters 20kg

pm wod

EMOTM for 10min

3 thrusters 60kg

then-

strict press for reps

5x8 @50kg

20 squats after every round

test

2 rounds of 

20 burpees 

5 snatch 50kg

3 cleans 90kg

DNF, too hard

finish with

light D.T

5 rounds for time of

12 deadlift 50kg

9 cleans 50kg

6 press 50kg

(each min punish 10sit ups)

9:44 -94sit ups

done

111813

pm wod

heavy front squat

warm up

20@20kg

10@60kg

5@100kg

5x2@120kg(85%)

then

front squat for speed

10 x1@82.5kg(75%)

4 muscle up after each set

finish with warm down

back squAt 

10@60kg

20@20kg

111713

pm wod

barbell rows

20@20kg

10@30kg

5x8@50kg

then-

EMOTM for 7min

power cleans

1st round @60kg x5

2nd round @70kg x 3

3rd round @ 80kg x 3

done

111613

am wod

deadlift speed sorta

150x1 for 8 sets

then-

find clean and jerk 1rm

70-80-90-100(pr)-100(f)

then-

for time of 50 rep each

pull ups

ring dips

knee to elbow

squat 

16:28

pm wod

snatch training

20~50kg

111413

pm wod

front squat 80%1rm

(90kg) 5x2

*bar at the ground

that's right, clean it up.

then-

partner wod

Clean a total of 100reps @50kg

while partner run 200m

switch when partner finish run

then-

5 rounds of EMOTM

1min -10 thrusters 40kg

1min -10 pull ups

done

111313

pm wod

15 mins

speed press @ 50kg

Then:

In 7 minutes, complete as many rounds as possible of:
3 Power Snatches @ 50kg(70%)
6 Burpees

5r+3+5

Rest 2 minutes, then:

2 minutes Max Double Unders

then-

EMOTM for 5min- 6 toes to bar

finish with

Light Isabel "30 snatches @50kg"

(accumulate every 1:00 for 10sit ups)

6:24-62sit ups

done

111213

pm wod

EMOTM for 10min

3 hang power clean @70kg

rest 3 min

EMOTM for 10min

3 hang power clean @70kg

rest 3min

EMOTM for 5min

3 hang power clean @60kg

EMOTM for 5 min

3 hang clean and jerk @60kg

wod2

snatch and overhead squat practice

40kg

then-

5 rounds of

1min amrap push ups

1min rest

50,35,30,27,25

then-

farmers carry 400m

(each drop suicide run to start point)

10:51

111113

pm wod

back squat for rep

20kg x 20

60kg x 10

100kg(70%) 5x8reps

*not easy to get low.

 

warm down with

100x5

60x10

111013

pm wod

50 thursters warm up 20kg

then-

10-9-8-7-6-5-4-3-2-1

press @50kg

power clean @60kg

(one bb on floor)

25;58

then-

squat clean training @60kg

finish with

EMOTM FOR 10min

3 thrusters

110913

am wod

deadlift warm up

then

deadlift heavy

5x2 @160kg

not feelin it today.

then-

100 pull ups

warm down deadlift

3x3 160,140,110

110813

pm wod

10 rounds of

4 muscle ups

*alot of break in between

then-

3 rounds of

30 push ups

15 lat rows

400m run

110713

am wod

EMOTM power clean

5min -5 @60kg

5min -3 @70kg

5min -3 @80kg

pm wod

heavy bench press

5 rounds plus of 2 reps 

95kg(80%)

then

heavy strict press

5 rounds plus of 2 reps 

60kg(80%)

then-

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts @ 85kg
Dumbbell Thrusters @ 40lbs
*12 minute time cap@81 total reps

total workout @20:05(suck)

finish with bench press 5x5@90kg

110513

pm wod

back squat speed

10x1 @100kg(70%)

then

5 rounds partner wod

20m prowler push

3 handstand push ups

then-

front squat for reps

5x8 reps@75kg(68%)

left knee hurt

110413

pm wod

5 rounds for time of

9 power cleans 60kg

12 pull ups

15 push ups

17min cap

16:46

*slow on cleans

then-

emotm for 10min

even min 10 push jerk 60kg

odd min 10 lat pulls

110313

noon wod

row 4k

then-

front squat

5x3 gradually heavy

then-

7 min amrap

20 kettlebell 20kg

10 pull ups

pm wod

3 rounds for time

12 hang power clean

50 double unders

10 min cap

9:46

110213

rest day,

play around with

10 rounds of

5 pull ups

5 toes to bar

and

50 push ups

50 sit ups

110113

am wod

50 strict pull ups

pm wod

deadlift for reps

5 x8 reps @140kg(70%$

rest as needed

*not easy!

then

10-8-6-4-2 reps for time of:
Power Cleans @ 60kg
Burpees x2
10min cap- 3 rounds

full workout - 13:08

done

103113

am wod

strict press for reps

warm up 20kg~30kg

4 rounds of 8 reps @ 50kg (66%)

finish with warm up sets

pm wod

bench press for reps

60kg warms 2x8

5x8 @85kg (70%)

then-

back squat

5x5 @100kg

hips hurt

then-

3 rounds of

10 manmakers 45lbs db

15 box jumps 24"

finish with

3 min of double unders

102913

am wod

50 pull ups

pm wod

skill training

10 rounds of 

3 muscle up

rest as needed

then-

EMOTM for 10min

3 clean and jerk 60kg

then-

EMOTM for 5min

5 front squat 70kg

finish with

7 min amrap of

10 lat pulls

10 bar dips

102813

am wod

front squat (bar on floor)

warm up

30-40-50-60-70

then

80kgx 5

70kg x5

70kg x5

pm wod

back squat heavy

find 1rm

100x5

110x3

120x1

130x2

140x1

unable to get to parrelel

then-

back squat heavy

5x2 @120kg(85%)

warm down with

back squat 

3x3 @100kg

then-

weigth pull ups

20kg

5x5

102713

pm wod

warm up

50 reps thrusters 20kg

then-

overhead squat practice

20kg~30kg

stretch with kstar mobility 

then-

EMOTM for 10min

3 thrusters @60kg

finish with

3min amrap push ups

94

done

102613

noon wod

front squat (bar on floor)

warm up 5 reps each

50-50-60-60

then-

front squat for reps

3x8 @70kg (63%)

finish with warm downs

60x8

50x8

40x8

pm wod

"Grace"

30 clean and jerk for time

60kg 5:00

then-

EMOTM for 3min for 3 rounds

1st round-5 power cleans @60kg

2nd round- 3 power cleans @70kg

3rd round - 3 power clean at 80kg

rest 1:00 between rounds

finish with

3 rounds of

400m run

10 pull ups

20 push ups

done

102513

pm wod

warm up deadlift

3x3@100kg

then-

speeddeadlift

Emotm 

7x1@140kg (70%)

slow on the first drive

workout

8min amrap

7 deadlift

7 chest to bar

4-5r

then

amrap 7 min

5 power cleans 70kg

10 bar dip

4r+1

102413

am 

pull ups

pm

warm up double unders

then

back squat heavy

find 1rep

100,110,120,130(f)

then-

1 rep for many sets @120kg

2 reps for 5 sets @110kg

3 reps for 3 sets @100kg

then-

bench press

3x10 @70kg

6x5@ 90kg

3x10 @70kg

finish with

EMOTM

5 min 5 hang cleans 60kg

5 min 3 hang cleans 60kg

102313

pm wod

strict press

5x3 

50-55-60-65-70(1)

then-

push press 5x5@70kg

then-

bench press

5x3 with pause @100kg

finish with

5x5 back squat @100kg

102113

pm wod

back squat

3 rounds of

10@60kg

5@100kg

3@120kg

1@130

(rest as needed between rounds)

strech whilw rest

then-

back squat practice (deep)

5 reps of each weigth

60-70-80-90-100

then-

back squat constant weigth

5x5 @105kg

finish with

weighted pull ups

5x5 @20kg

and

5min amrap

1 pull ups

1 dips

2 pull ups

2 dips

3

3

4

4

...

7pull up

7dips

+3pull ups

total rep=59reps

102013

pm wod

Emotm for 10min

3 muscle ups

replace every missed rep after

(missed one rep on 8th,9th&10th round)

then-

5 rounds of every minute

amrap double unders

rest 1min between rounds

then-

10 rounds of 

3 kip hspu

done

101913

pm wod

back squat

3x3

110-120-125

then-

box squat

5x3

90-100-105-100-100

tight hips! pain

then-

bench press

5x5 constant weigth 

100kg with spot

good strength.

then-

emotm for 10 mins

3 hanf cleans

first 5min 70kg

2nd 5min 75kg

then-

row 4k

finish with

couple of sets of 10 goblet squat @32.5kg

101713

pm wod

10 rounds of

10 pull ups

10 push ups

10 lunges

then-

5 rounds partner wod

2min of

rope battle while partner suicide run (bbal)

suicide run

rest 1min between round

done

101613

pm wod

strict press 

5x3

55-60-65(2)-65(2)-60

strict press

5x5 constant weight @55kg

then-

3 rounds of

3 push press

5 push jerk

rest as needed between rounds

60kg-65kg-70kg

*overall press today quite bad. the energy level seems to deplete.

then-

10 rounds of

5 front squat 75kg

3 weigthed pull ups 30kg

101513

pm wod

deadlift

5x5

140-140-150-150-160

then-

front squat

6x3

70-75-80-85-90-100

good form, struggle on the last round

then-

metcon 3 way partner wod

3 rounds of

80m prowler push

box jumps 30" amrap 

tyre flip amrap

amrap till partner finish prowler

finish with

5min emotm 

3 power cleans 80kg

done

101413

pm wod

back squat 

5x5

100-105-110-110-115

then-

bench press

5x3 constant weight 

100kg with pause each rep

then

incline db press

5x8

65lbs db 

finish with 

heavy cleans

60,80,90,100

bad at cleans.. 

101313

pm wod

EMOTM for 10min

3 muscle ups

*1 rep at 9th min

then-

10 min amrap

tyre sled pull 20m lighter tyre

farmer carry

finish with

10 rounds of

3 handstand push ups

rest as needed between rounds

done

101213

pm wod

back squat x 3

115-120-125-130

form was bad, decided to throwback to 100kgx5

back squat 5x5 constant load

100kg

then-

EMOTM for 10min

3 power cleans @70kg

then-

AMRAP for 7min

10 box jumps 30"

6 db snatch 70lbs alternate hands

3R+10+4

then-

strict press 5x3 constant load

60kg

Next wod

leg presses

5x6reps @148~166

finish with

5min amrap row

1200m

and swims

100913

pm wod

deadlift

3x5

120-130-140

3x3

150-160-170

tried 1 rep at 180but failed

then-

bench press work

5@60kg

5@80kg

5@100kg

3@110kg

1@120kg(spotted)

then-

3min amrap bar dip

55

then-

EMOTM for 10min

3 thrusters 60kg

3 pull ups

finish with

box back squat

5x5

60-70-80-90-100