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 70kg Deadlift
3 rounds of -
10x 16kg KB swings
10x PUs
Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Wednesday, August 30, 2023
29-Aug 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 42.5kg Shoulder Press
5x 17.5kg BO Fly
5 rounds of -
5x 7kg BDs Front Raise
5x 7kg BD Lateral Raise
21-Aug 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
18-Aug 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
Wednesday, August 16, 2023
16-Aug 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
Tuesday, August 15, 2023
14-Aug 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
4 rounds of -
25x PUs
10x 16kg KB Swing
5k Astro
5x5 110kg Leg Press
5x5 90kg Calf Raise
5 Rounds of -
5x12 plates leg ext
5x 6 plates hamstring
5 rounds of -
10x 15kg Rope BC
10x 15kg Rope Tri
15-Aug 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 42.5kg Shoulder Press
5x 17.5kg BO Fly
5 rounds of -
5x 7kg BDs Front Raise
5x 7kg BD Lateral Raise
5k walk
Saturday, August 12, 2023
12-Aug 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
5 Rounds of -
5x BB C
5x BB Row
5x BB RC
Wednesday, August 9, 2023
9-Aug WOD
3 Rounds of -
10x Squat 17.5kg
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
Tuesday, August 8, 2023
8-Aug 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
5 rounds of -
20x PUs
5x 60kg Deadlift
5k Walk
4-Aug 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
4 rounds of -
25x PUs
10x 16kg KB Swing
Friday, August 4, 2023
3-Aug WOD
4k
5 Rounds of -
10x Squat
10x Scap PU
10x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
100 PUs
5k Astro
1-Aug 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 Walk