5 Rounds of -
10x 12.5kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
Stretch
Push Ups
20min Spin
Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Saturday, February 25, 2023
24-Feb WOD
5 Rounds of -
10x 12.5kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
Stretch
Push ups/Arms
23-Feb WOD
Lower back & hip mobility
3 Rounds of -
10x 12.5kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
Stretch
3 rounds of -
5/5x 16kg kB Press
10x BB Upright Row
3 rounds of -
5x 40kg Shoulder Press
5x 17.5kg BO Fly
6 Rounds of -
5x 5kg Lat Raise
5x 5kg Front Raise
10min Spin
22-Feb WOD
5 Rounds of -
10x 12.5kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
Stretch
5 Rounds of -
5x 50kg Deadlift
20x PUs
21-Feb WOD
5 Rounds of -
10x 12.5kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
Stretch
5 Rounds of -
10x 16kg KB Swing
20x PUs
Monday, February 20, 2023
20-Feb WOD
Lower back & hip mobility
5 Rounds of -
10x 12.5kg Goblet Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
Stretch
Astro 5k
5x5 120kg Leg Press
5x5 100kg Calf Raise
5 Rounds of -
5x 13 plates leg ext
5x 6 plates hamstring
1k Row
5 rounds of -
10x 23kg Rope BC
10x 23kg Rope Tri
Sunday, February 19, 2023
19-Feb WOD
3 Rounds of -
10x 60kg Flat Bench
10x 25kg BO Single Arm Row
10x 12.5kg HC
3 Rounds of -
10x 25kg BDs Incline Row
10x 25kg BB Curl
10x 25kg DB Pullover
3 Rounds of -
25 PUs plus 10 of
X Body Weight Row
X 12.5kg BC
25min Spin
16-Feb WOD
5 Rounds of -
10x 12.5kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
Stretch
5 Rounds of -
10x 16kg KB Swing
20x PUs
Friday, February 17, 2023
18-Feb WOD
Lower back & hip mobility
3 Rounds of -
10x 12.5kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
Stretch
3 rounds of -
5/5x 16kg kB Press
10x BB Upright Row
3 rounds of -
5x 40kg Shoulder Press
5x 17.5kg BO Fly
6 Rounds of -
5x 5kg Lat Raise
5x 5kg Front Raise
15-Feb WOD
Lower back & mobility
5 Rounds of -
10x 12.5kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
Stretch
5 Rounds of -
10x 16kg KB Swing
20x PUs
14-Feb WOD
5 Rounds of -
10x 12.5kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
Stretch
5 Rounds of -
5x 60kg Deadlift
20x PUs
10-Feb WOD
5 Rounds of -
10x 12.5kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
Stretch
9-Feb WOD
5 Rounds of -
10x 12.5kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
Stretch
5 Rounds of -
5x 60kg Deadlift
20x PUs
Monday, February 6, 2023
6-Feb WOD
5 Rounds of -
10x 12.5kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
Stretch
5 Rounds of -
5x 60kg Deadlift
20x PUs
5 Rounds of -
10x 16kg KB Swing
10x PUs
5 Rounds of -
5x BB Curl
5x BB BO Row
5x BB R Curl
35min Spin
2-Feb WOD
Lower Back & Mobilty
3 Rounds of -
10x 12.5kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
Stretch
4 Rounds of -
10x 16kg KB Swing
25x PUs
5k Astro
1-Feb WOD
5 Rounds of -
10x 12.5kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
Stretch
5 Rounds of -
5x 60kg Deadlift
20x PUs