4 Rounds of -
10x 60kg Flat Bench
10x 25kg BO Single Arm Row
10x 12.5kg HC
5 Rounds of -
10x 25kg BDs Incline Row
10x 25kg BB Curl
10x 25kg DB Pullover
4 Rounds of -
25 PUs plus 10 of
X Body Weight Row
X 12.5kg BC
Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Tuesday, March 28, 2023
27-Mar WOD
5 Rounds of -
10x 12.5kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
5 Rounds of -
5x 65kg Deadlift
20x PUs
10 Roubds of -
10x Squats
10x PUs
BCs
Sunday, March 26, 2023
26-Mar WOD
6k Walk
10min Spin
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 -
5/5x 16kg kB Press
10x BB Upright Row
10x Squats
4 rounds of -
5x 42.5kg Shoulder Press
5x 17.5kg BO Fly
10x Squat
6 Rounds of -
5x 5kg Lat Raise
5x 5kg Front Raise
10x Squat
15min Spin
24-Mar WOD
4 Rounds of -
10x 60kg Flat Bench
10x 25kg BO Single Arm Row
10x 12.5kg HC
5 Rounds of -
10x 25kg BDs Incline Row
10x 25kg BB Curl
10x 25kg DB Pullover
4 Rounds of -
25 PUs plus 10 of
X Body Weight Row
X 12.5kg BC
BB BCs
Friday, March 24, 2023
23-Mar WOD
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 -
5/5x 16kg kB Press
10x BB Upright Row
10x Squats
4 rounds of -
5x 40kg Shoulder Press
5x 17.5kg BO Fly
10x Squat
6 Rounds of -
5x 5kg Lat Raise
5x 5kg Front Raise
BB Curl 5x10
20min Spin
Tuesday, March 21, 2023
21-Mar WOD
5 Rounds of -
10x 12.5kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
5 Rounds of -
5x 60kg Deadlift
20x PUs
BCs
20-Mar WOD
Lower back & hip mobility
5 Rounds of -
10x 12.5kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
Push Ups/Squats/BCs
19-Mar 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
10x Squats
3 rounds of -
5x 40kg Shoulder Press
5x 17.5kg BO Fly
10x Squat
6 Rounds of -
5x 5kg Lat Raise
5x 5kg Front Raise
7k Hike
17-Mar WOD
Lower back & hip mobility
5 Rounds of -
10x 12.5kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
Push Ups
Friday, March 17, 2023
16-Mar WOD
Lower back & hip mobility
5 Rounds of -
10x 12.5kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
Push Ups
5k Astro
15-Mar 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
10x Squats
3 rounds of -
5x 40kg Shoulder Press
5x 17.5kg BO Fly
10x Squat
6 Rounds of -
5x 5kg Lat Raise
5x 5kg Front Raise
25min Spin
12-Mar WOD
5 Rounds of -
10x 12.5kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
Push Ups
5k Wakk
9-Mar 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
5k Astro
7-Mar WOD
5 Rounds of -
10x 12.5kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
Push Ups
Sunday, March 5, 2023
5-Mar 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
BB Curl/Row/RCurl 5x5/5/5
BB Press 3x10
27-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
Push Ups