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