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