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
3x 10/10 BC/HC 7kg DBs
Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Saturday, July 29, 2023
28-Jul 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
27-Jul 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
25-Jul WOD
4k walk
3 Rounds of -
10x Squat
10x Scap PU
10x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
Stretch
5 rounds of -
5/5x 16kg kB Press
10x BB Upright Row
5 rounds of -
5x 45kg Shoulder Press
5x 17.5kg BO Fly
5k walk
Sunday, July 23, 2023
23-Jul WOD
Bench
Power 3x5 82.5kg
Wide 3x5 72.5kg
Narrow 3x5 62.5kg
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
3 Rounds of -
10x 12.5kg BC
10x 12.5kg HC
Saturday, July 22, 2023
22-Jul 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
5x10 16kg KB Swing
21-Jul WOD
4k Walk
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 25kg BB Curl
10x 25kg DB Pullover
4 Rounds of -
25 PUs plus 12/10/8/6
X Body Weight Row
X 12.5kg BC
Friday, July 21, 2023
19-Jul 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
Stretch
5 rounds of -
5/5x 16kg kB Press
10x BB Upright Row
5 rounds of -
5x 45kg Shoulder Press
5x 17.5kg BO Fly
6 Rounds of -
5x 7kg Lat Raise
5x 7kg Front Raise
7k Walk
17-Jul WOD
Stretch
5 Rounds of -
10x Squat
10x Scap PU
10x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
5k Astro
Saturday, July 15, 2023
15-Jul 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 25kg BB Curl
10x 25kg DB Pullover
4 Rounds of -
25 PUs plus 12/10/8/6
X Body Weight Row
X 12.5kg BC
14-Jul 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
Tuesday, July 11, 2023
11-Jul 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
Stretch
5 rounds of -
5/5x 16kg kB Press
10x BB Upright Row
5 rounds of -
5x 45kg Shoulder Press
5x 17.5kg BO Fly
6 Rounds of -
5x 7kg Lat Raise
5x 7kg Front Raise
10-Jul 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
7-Jul WOD
5 Rounds of -
10x Squat 17.5kg
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
BCs
Tuesday, July 4, 2023
4-Jul WOD
4k Walk
3 Rounds of -
10x 17.5kg Squat
10x Scap PU
10x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
Stretch
5 rounds of -
5/5x 16kg kB Press
10x BB Upright Row
5 rounds of -
5x 42.5kg Shoulder Press
5x 17.5kg BO Fly
6 Rounds of -
5x 7kg Lat Raise
5x 7kg Front Raise
Monday, July 3, 2023
3-Jul 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
5k Astro
5x5 120kg Leg Press
5x5 110kg Calf Raise
5 Rounds of -
5x13plates leg ext
5x 6 plates hamstring
5 rounds of -
10x 12.5kg Rope BC
10x 12.5kg Rope Tri
28-Jun WOD
4k Walk
Bench
Power 3x5 82.5kg
Wide 3x5 72.5kg
Narrow 3x5 62.5kg
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