500m Row
3 Rounds of –
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
HFS
Stretch
3x5 Front Squat (40kg)
5x5 Deadlift (80kg)
1.25K Run
1k Row
Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Thursday, August 27, 2015
27-Aug WOD
Wednesday, August 26, 2015
26-Aug WOD
Home WOD
WU:
3 Rounds of –
10x 8kg KB Squat
10x PU
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
HFS
Stretch
Turkish Get Up 3/3 8kg KB
Turkish Get Up 3/3 16kg KB
KB Swing 15x10 KB Swing 16kg
3x6 DB Curl 17.5kg
3x6 H Curl 17.5kg
3x15 OHS 20kg
Ab Mat SU 4x10
Tuesday, August 25, 2015
25-Aug WOD
1k Row
1.25K Run
3 Rounds of –
10x Squat
10x PU
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
HFS
Stretch
5 Rounds of –
8x 15kg PB Lunge
8x Box Jumps
8x 15kg PB Squats
Monday, August 24, 2015
24-Aug 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
4 rounds of -
10x Standing Row 20kg
10x PU
10x Upright Row 20kg
4 rounds of -
10x Incline Press 17.5kg BDs
10x Lat Pull Down 50kg
Stretch
Tuesday, August 18, 2015
18-Aug WOD
2k Row
1.25K Run
3 Rounds of –
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
HFS
Stretch
Friday, August 14, 2015
14-Aug WOD
WU:
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
HFS
SWOD:
Bench
Power 3x5 (82.5kg)
Wide 3x5 (72.5kg)
Narrow 3x5 (45kg)
BO Row 4x6 (55kg)
BO DB Row 3x6 (30kg)
BC 3x6 (20kg)
HC 3x6 (20kg)
BB RC 3x6 (20kg)
3x Rounds of -
10x BB Drag Curl (20kg)
10x Dips
Stretch