7k Walk
Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Tuesday, April 27, 2021
Monday, April 26, 2021
Wednesday, April 21, 2021
21-Apr WOD
5 Rounds of -
5x 16kg KB Press
10x 20kg BB Upright Row
5 Rounds of -
5x Military Press 40kg
5x 17.5kg BO Lateral Raise
3 Rounds 15/12/10
30kg BB Upright Row
Lat Raise 7kg DBs
Frontal Raise 7kg DBs
7k Walk
25min Spin
20-Apr WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 10kg Squat
25x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
10 Rounds of -
Deadlifts
10x Squats
20x PUs
5 rounds of -
10\10x 10kg Calf Raise
10x 20kg BB Curl
4.5k Walk
Saturday, April 17, 2021
17-Apr WOD
Stretch
9.5k Walk
5 Rounds of -
5/5x 12.5kg DBs Stand Ups
5x Band Pull Ups
5x Dips
5 Rounds of -
10x 10kg Squat
10x 16kg KB Swing
10x Scap PUs
5 Rounds of -
5x 50kg Deadlift
20x PUs
Friday, April 16, 2021
16-Apr WOD
4 Rounds of -
10x 60kg Flat Bench
10x 25kg BO Single Arm Row
10x 12.5kg HC
4 Rounds of -
10x 25kg BDs Incline Row
10x 30kg BB Curl
10x 25kg DB Pullover
25 PUs
+ 12/10/8/6
Body Weight Row
12.5kg BC
15-Apr WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 10kg Squat
25x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
10 Rounds of -
Deadlifts
5x40/50/60/70/75x2
20x PUs
5x10 16kg KB Swing
6.5k Walk
25min Spin
Thursday, April 15, 2021
14-Apr WOD
5 Rounds of -
5x 16kg KB Press
10x 20kg BB Upright Row
5 Rounds of -
5x Military Press 52.5kg
5x 17.5kg BO Lateral Raise
3 Rounds 15/12/10
30kg BB Upright Row
Lat Raise 7kg DBs
Frontal Raise 7kg DBs
7k Walk
25min Spin
Tuesday, April 13, 2021
13-Apr WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 10kg Squat
25x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
10 Rounds of -
5x52.5kg Squat
20x PUs
5 Rounds of -
10/10x 10kg Calf Raises
10x 20kg BB Curl
Monday, April 12, 2021
12-Apr WOD
Bench
Power 5x5 (90kg)
Wide 5x5 (80kg)
Narrow 5x5 (60kg)
BO Row 5x5 (70kg)
5x5 DB Row (25kg)
BC 3x5 (25kg)
HC 3x5 (25kg)
5 Rounds of -
8x 7kg BDs Skull Crushersk
8x 7kg DB Flys
7.2k Walk
Saturday, April 10, 2021
10-Apr WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 10kg Squat
25x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
5 Rounds of -
5/5x 12.5kg DBs Stand Ups
5x Band Pull Ups
5x Dips
5 Rounds of -
5x 40kg Deadlift
5x 10kg Squat
4.5k Walk
9-Apr WOD
4 Rounds of -
10x 60kg Flat Bench
10x 25kg BO Single Arm Row
10x 12.5kg HC
4 Rounds of -
10x 25kg BDs Incline Row
10x 30kg BB Curl
10x 25kg DB Pullover
25 PUs
+ 12/10/8/6
Body Weight Row
12.5kg BC
25min Spin
Thursday, April 8, 2021
Wednesday, April 7, 2021
7-Apr WOD
5 Rounds of -
5x 16kg KB Press
10x 20kg BB Upright Row
5 Rounds of -
5x Military Press 50kg
5x 17.5kg BO Lateral Raise
3 Rounds 15/12/10
30kg BB Upright Row
Lat Raise 7kg DBs
Frontal Raise 7kg DBs
7k Walk
6-Apr WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 10kg Squat
25x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
10 Rounds of -
5x60kg Deadlift
20x PUs
5x10 16kg KB Swing
4-Apr WOD
Bench
Power 5x5 (90kg)
Wide 5x5 (80kg)
Narrow 5x5 (60kg)
BO Row 5x5 (70kg)
5x5 DB Row (25kg)
BC 3x5 (25kg)
HC 3x5 (25kg)
5 Rounds of -
8x 7kg BDs Skull Crushersk
8x 7kg DB Flys
Saturday, April 3, 2021
3-Apr WOD
10.5k Walk
10x5 50kg Squat
5x10 16kg KB Swing
5x10 40kg Deadlift
5 rounds of -
5x BB Curl
5x BB BO Row
5x BB Reverse Curl
20 min Spin
Friday, April 2, 2021
2-Apr WOD
4 Rounds of -
10x 60kg Flat Bench
10x 25kg BO Single Arm Row
10x 12.5kg HC
4 Rounds of -
10x 25kg BDs Incline Row
10x 30kg BB Curl
10x 25kg DB Pullover
25 PUs
+ 12/10/8/6
Body Weight Row
12.5kg BC
7.5k Walk
20min Spin
1-Apr WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 10kg Squat
25x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
10 Rounds of -
Deadlifts
5x(50/60/65/70/75)kg
20x PUs
5x10 16kg KB Swing
8.2k Walk