5 Rounds of -
10x 17.5kg Squat
10x Scap PU
10x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
4 rounds of -
25x PUs
10x 16kg KB Swing
Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Wednesday, May 31, 2023
30-May WOD
Bench
Power 5x3 82.5kg
Wide 5x3 72.5kg
Narrow 5x3 60kg
BO Row 5x5 70kg
5x5 DB Row 25kg
BC 3x10 17.5kg
HC 3x10 17.5kg
5 Rounds of -
8x 7kg BDs Skull Crushersk
8x 7kg DB Flys
5k Walk
1k Row
5x5 ISO Lat R
5x10 42.5kg Lat Pull Down
5x10 42.5kg Seated Row
Monday, May 29, 2023
29-May WOD
4k Walk
5 Rounds of -
10x Squat
10x Scap PU
10x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
PUs
5k Astro
5x5 140kg Leg Press
5x5 110kg Calf Raise
5 Rounds of -
5x13plates leg ext
5x 6 plates hamstring
500m Row
5 rounds of -
10x 23kg Rope BC
10x 23kg Rope Tri
27-May WOD
5 Rounds of -
10x Squat
10x Scap PU
10x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
4 rounds of -
25x PUs
10x 16kg KB Swing
26-May WOD
3 Rounds of -
10x 17.5kg Squat
10x Scap PU
10x PUs
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
4 rounds of -
5x 42.5kg Shoulder Press
5x 17.5kg BO Fly
6 Rounds of -
5x 7kg Lat Raise
5x 7kg Front Raise
Thursday, May 25, 2023
25-May WOD
4k Walk
5k Astro
5x5 120kg Leg Press
5x5 100kg Calf Raise
5 Rounds of -
5x13 plates leg ext
5x 6 plates hamstring
5 rounds of -
10x 23kg Rope BC
10x 23kg Rope Tri
24-May WOD
4k walk
5 Rounds of -
10x 17.5kg Squat
10x Scap PU
10x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
4 rounds of -
25x PUs
10x 16kg KB Swing
Tuesday, May 23, 2023
23-May WOD
4k Walk
Bench
Power 5x3 80kg
Wide 5x3 70kg
Narrow 5x3 60kg
BO Row 5x5 60kg
5x5 DB Row 25kg
BC 3x3 25kg
HC 3x3 25kg
5 Rounds of -
8x 7kg BDs Skull Crushersk
8x 7kg DB Flys
22-May WOD
4k walk
5 Rounds of -
10x 17.5kg Squat
10x Scap PU
10x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
4 rounds of -
25x PUs
10x 16kg KB Swing
5k Astro
5x5 120kg Leg Press
5x5 100kg Calf Raise
5 Rounds of -
5x12 plates leg ext
5x 6 plates hamstring
5 rounds of -
10x 23kg Rope BC
10x 23kg Rope Tri
Monday, May 22, 2023
21-May WOD
5 Rounds of -
10x 17.5kg Squat
10x Scap PU
10x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
5 rounds of -
20x PUs
5x 60kg Deadlift
HCs finisher 5x10 12.5kgs
19-May WOD
3 Rounds of -
10x 17.5kg 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
4 rounds of -
5x 42.5kg Shoulder Press
5x 17.5kg BO Fly
6 Rounds of -
5x 7kg Lat Raise
5x 7kg Front Raise
Thursday, May 18, 2023
18-May WOD
4k Walk
Lower back & hip mobility
5 Rounds of -
10x 17.5kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
Stretch
5k Astro
5x5 Seated Leg Press 80kg
5x5 100kg Calf Raise
5 Rounds of -
5x12 plates leg ext
5x 6 plates hamstring
1k Row
5x10 15kg Rope Tri
5x10 15kg Bar Cable Curl
17-May WOD
5 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
5 Rounds of -
25 PUs plus 10 of
X Body Weight Row
X 12.5kg BC
4k walk work
Wednesday, May 17, 2023
16-May WOD
5 Rounds of -
10x 17.5kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
5 rounds of -
20x PUs
5x 60kg Deadlift
20min Spin
Tuesday, May 16, 2023
15-May WOD
Lower back & hip mobility
5 Rounds of -
10x 17.5kg 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
4 rounds of -
5x 42.5kg Shoulder Press
5x 17.5kg BO Fly
6 Rounds of -
5x 7kg Lat Raise
5x 7kg Front Raise
Astro 5k
5x5 120kg Leg Press
5x5 100kg Calf Raise
5 Rounds of -
5x12 plates leg ext
5x 6 plates hamstring
1k Row
5 rounds of -
10x 23kg Rope BC
10x 23kg Rope Tri
Monday, May 15, 2023
12-May WOD
5 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
5 Rounds of -
25 PUs plus 10 of
X Body Weight Row
X 12.5kg BC
Friday, May 12, 2023
11-May WOD
Lower back & hip mobility
5 Rounds of -
10x 17.5kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
5 rounds of -
20x PUs
5x 60kg Deadlift
9-May WOD
3 Rounds of -
10x 17.5kg 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
4 rounds of -
5x 42.5kg Shoulder Press
5x 17.5kg BO Fly
6 Rounds of -
5x 7kg Lat Raise
5x 7kg Front Raise
15min Spin
Sunday, May 7, 2023
7-May WOD
5 Rounds of -
10x Band Dislocate
10x Band Pullaparts
10x 17.5kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
4 rounds of -
25x PUs
10x 16kg KB Swing
5 rounds of -
5x 42.5kg Shoulder Press
10x Squat
5 rounds of -
5x BB Curl
5x BB BO Row
5x BB R Curl