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