DU + KBS

WOD
Alternate TaBaTa
DU
KBS 2poods

Total=> 457 + 46 = 503

Strength Training

Snatch High Pull
x3 x5
60/60/70/70/70

Bench Press (12 secs Interval) (Blue Bands around back)
x3 x12 sets 50kg

Penlay Row
x5 x5 60kg

Cable Triceps Ext (V-bar)
x10 x5 25kg

Hollow to Superman Turn
L-R-L x5sets

Box Squats + Weighted Pull Up + WOD

Box Squats x2 x12 50kg Weighted Pull Up 16kg x3 x4 (Over Grip) x3 x4 (under Grip) Then, WOD 5 rounds for time 10 Push Press 50kg 40 DU 15 KBS 1.5pood Time=> 12:14 Abs Roller 20-20-20

CFSG

Snatch Balance

1-1-1-1-1

160F/160/180/190PR/160

Then

10Mins AMRAP

7 OHS 140# / 100#

7 TTB 

Total=> 6 rounds (120)

Strength Training

Bench Press (15 secs interval) (with Blue Band Behind back)
x2 x10 60kg

Barbell Row
x10 x5 80kg

One Arm DB Row
x5 x5 45kg
AES
Hammer Strength Seated Close Grip Row
x10 40kg

Shoulder Press
x2 x5 50kg

Strength Training + WOD

Back Squats x2 x2 80kg x2 x 1 90kg x1 x2 100kg Strict Rings Push Up (with turn out at top) x5 x5 Strict Rings Dips (with turn out at top) x5 x5 Top of rings hold (with turn out at top) 15 secs x5 Supported L-Sit Rings Dips (with turn out at top) x10 x5 Then, WOD For Time 2000m Row Time=> 07:48 (Gas Mask) Full Hollow Hold 20-20-20-20secs

Strength Training

Strength Training Snatch Grip OverHead hold 20secs x 5 60kg Bench Press x4 x2 60kg x4 x3 65kg Bar Skin The Cat 2-2-2-2 Weighted Strict Dips (Parallel Bars) x5 x5 16kg AES Straight Bar Triceps Ext x10 20kg Abs Roller (obliques) x5 x5 L/R Hollow-Superman-Hollow (L&R) x2 x3 Weighted Push up x5 x5 15kg Plate AES Improvise Reverse Hyper x15 x5

Box Squats + WOD

Box squats (15secs interval) x2 x10 70kg Then, WOD For time 40 Thrusters 40kg 40 Burpees 20 Thrusters 40kg 20 Burpees Time=> 14:56 Superman Hold 20-20-20-20 secs AES 5 Push Up with finger pointing to feet

Clean Pulls + WOD + WOD

Clean Pull x3 x5 100kg CFSG WOD - 16-11-12 For time 21-15-9 (V) KBS 2 pood WallBall 10kg DU Time=> 09:58 RXD (V-15kg) Then 2 hours later, For time HDB flat 40 floors Time=> 6:59 (Gas Mask) PR *previous 9:00 w/o gas mask.

Strength Training

Strength Training Box Squats (15secs interval) x2 x12 60kg Bench Press (Blue band around back) (12secs Interval) x3 x10 50kg Cable triceps ext x5 x10 25kg AES 30 secs parallel bar knees tuck hold Improvise Reverse Hyper 10-10-10-10 Hollow Hold 15-15-15-15 secs AES 10 v-Crunch

CFSG

Jerk

1-1-1-1-1

190/201/210F x2

Then

5 MU

5 Rds

7 Hang Power Clean 151# / 111#

5 Front Squat

3 STO

5 MU

Total=> 3 rounds + 7 Hang Power clean

HS Hold + Seated WallBall

WOD For time Complete a total of mins HS hold Each time drop out Row 250m Time=> 9:57 (4 drop off) Then, 50 Seated WallBall crunch (Abs Mat) 10kg

Strength Training

Strength Training Clean Pulls x3 x5 100kg Front Squats x3 x3 60kg Lat Pull Down (Close Grip) x5 x5 40+40kg

Strength Training + WOD

Strength Training Back Squats x3 x2 70kg x3 x1 80kg x3 x2 90kg Penlay Row x5 x5 60kg Bench Press x3 x5 70kg Rope Tricep Extension x10 x5 22.5kg One Arm DB press L-R-L till fatigue 18kg x2 Then, WOD For time 100 Burpees Time=> 8:50 (Gas Mask) Abs Roller 10-10-10-10

Strength Training + WOD

Strength Training OHS x3 x5 60kg Hang Clean High Pull x3 x5 60kg Then, WOD 5 rounds 2mins complete 50 DU Amrap Power Snatch 45kg 1 mins Rest Score=> 10-7-9-6-7 (39) and 250 DU Then, 1mins amrap DU Total=> 202 PR Gymnastics L-Sit Knees Tuck Hold (Parallettes) 20-20-20-20 secs Pseudo Knees Tuck Hold (Parallettes) 15-15-15-15secs

Strength Training

Box Squats (15 secs interval)
x2 x10 70kg

Weighted Pull Up (Strict)
x3 x4 16kg (Over-grip)
x3 x4 16kg (Under-grip)

Weighted Dips (Strict)
x8 x5 16kg

Superman Hold
20-20-20-20secs

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