1k Row
1.25k Run
3 Rounds of –
10x Squat
10x PU
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
10x Floor Sliders
HFS
Stretch
SWOD:
Deadlift 5x5 (100kg)
TYI 3x8 (3kg)
1k Row
Stretch
Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Monday, July 28, 2014
28-Jul WOD
Thursday, July 24, 2014
24-Jul WOD
1k Row
1.25k Run
3 Rounds of –
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
HFS
Stretch
SWOD:
Squat 5RM (70kg-80kg-90kg-95kg-100kg)
WOD:
7 Rounds for time:
3x Pull Up
5x Dips
8x Squat
Time: 6’45
Thursday, July 17, 2014
17-Jul WOD
1k Row
1.25k Run
3 Rounds of –
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
HFS
Stretch
SWOD:
7 Rounds of -
8x TRX PU
8x TRX BWR
8x 20kg DB squat
30sec Rest
1k Row
Tuesday, July 15, 2014
15-Jun WOD
1k Row
1.25k Run
3 Rounds of –
10x Band Dislocates
10x OH Squat
10x PU
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
HFS
Stretch
SWOD:
Front squat 3rm (75kg)
Shoulder press 3rm (65kg)
1.5k run
Stretch
Tuesday, July 8, 2014
8-Jul WOD
1k Row
1.25k Run
3 Rounds of –
10x Band Dislocates
10x OH Squat
10x PU
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
HFS
Stretch
Thursday, July 3, 2014
3-Jul WOD
2k Row
3 Rounds of –
10x Squat
10x PU
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
HFS
Stretch & Mobility
2k Run
Wednesday, July 2, 2014
2-Jul GB BJJ
WU:
14 rounds of -
10x PU + 10x Squat
No Rest
Drills:
2min work/partner
Specific Spar:
Guard passing
3x5