A TEXT POST

25/10/2012

Box wod with Ujin
For time

20 ctb
20 box jump
20 ring dips ( i did jumping one half
Way)-.-
40 du
20 TTb
20 jumping squat
Time: 9 min 10 sec

Practice pistol 3 sets on each leg
Left 10-8-5
Right 6-4-3

How do you balance your pistols out ?

A TEXT POST

13-22oct 2012

13 oct
10 sets teams of 3( Kyle and Jeff )
15 unbroken wall ball
Amrap
Kb swing
Double unders
:27:56 min / 375kbs/756 du

15 oct mon
Trainers wod at enduro
2muscle up( x2 smu)
21 double under
1 trusters ( max effort)100-115(f)-111.5

16 oct Tuesday
Box squat
50% x 2x12 (70 lbs)

4 rds
90 sec
5 mu
Amrap du
Rest 60 sec
(47/55/42/55) 199 double unders

17 oct @gym
Hang clean
70%x2x12

82.5x10
89x1
94x1

Clean pull (94lbs)
3x3

150 m sprint
23/23/24

19 oct Friday
Front squat
140-151(pr)-160(f)-156(f)x2 

4 rds
5 hspu
10 pu
15 kbs
20 squat

Rx:11:32

20 oct Saturday
Coach-Moses-kannan

25 min
400 m run
Amrap
Row
Burpees
Wallball
: 1508 reps

22 oct Monday
Power clean
100lbs practice

10 min ladder
1kbs
1 burpees
…..

Rx 10 rds + 5 kbs

I gotta log down my score….

A PHOTO

Sumo deadlift
195/217/228/230

WOD
10:52
X2seated mu
2pood basic kb swing
Quote

A VIDEO

Box squat
85% 1 rm
2x12

204lbs with Bands

10min AMRAP
2 jumping muscle up
8hang clean(77lbs)
16 air squat

Rounds:5

A TEXT POST

3/5/2012

Am

“Manion”

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
Instead I am using 88lbs

Run. Squat
1)2:37. 2:47
2)2:47. 2:46
3)2:49. 2:53
4)2:50. 3:20
5)3:12. 3:22
6)2:39. 3:00
7)3:09. 2:23

Total time :40min41 sec

That felt like forever, plus I had to walk at least 20 second to the treadmill since I did this in the gym.it felt like forever.the run was easy bit i didn’t go too fast and the squat, high reps was painful I never do much reps with weighted squat, max is 10-12 reps. 40 minutes is bloody long

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21/4/2012 box WOD

There was so little people and since I was the only girl I can’t suck. Will my partner was fast which is good I like someone in front of me so I can catch up.good WOD
Rx
:26:16

A TEXT POST

18/4/2012

Am
Practice
Snatch balance
77lbs
3x5 

The lowering phrase to my shoulder feels weird.

Scaled WOD
6-4-2
Jumping muscle up
Trusters (99lbs)

Time:8:50 
They felt like forever and I couldn’t feel my arms.

Pm WOD
Am inspired from jens blog
10minutes AMRAP
116 lbs
Deadlift
Burpees ladder
(1,1,2,2,3,3…)

Score:9 round,10 deadlift +2burpees

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16/4/2012 box WOD

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15/4/2012
Box WOD

A TEXT POST

9/4/2012 box WOD

3x5
2x3 (140lbs)
3x3 (151lbs )

10Mins AMRAP
10 Pull Up
10 Thruster 61lbs
:7 rounds and 3 pull ups and torn palms

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7/4/2012 box WOD

i love double unders only because it effortless.since basically all my life ive been jumping while playing netball. and wall ball i remember my netball days where we had to do thousands of passes witha 5 kg ball.good old days.

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31/3/2012 box WOD