ALEX FAREWELL WOD

WOD request by ALex. Partnered with Alex

1 Km
7 Rds
7 KBS 1.5 Pood
7 Burpee
7 WallBall
7 Boxjump
7 DeadLift 190#
7 Clap Push Up
7 OHWL 45#
1 km

Time : 43:10

CLEAN & JERK + WOD

Clean & Jerk

140# x 2 x 2
170# x 2 x 2

then

7 Rds
3 Clean & Jerk 150#
5 Slap Push Up
7 Pull Up
9 squat

Time : 8:22

BOX SQUAT + WOD

Box Squat (W/ Siew)

160# x 2 x 12

Then

10mins AMRAP
2 MU
4 HSPU
8 KBS 2 Pood

Score = 7 Rds + 1 MU

SNATCH + SQUAT

Snatch

120# x 2 x 8

Back Squat

210# x 3 x 3

Spring Cleaning The Box

BOX SQUAT

Box Squat

190# x 2 x 5
140# x 2 x 5

DOUBLE DAY

AM (Having Fever)

OHS
140# x 3
160# x 3 x 3

Back Squat
210# x 5 x 3

Then

Partner WOD with Siew

7 Mins
100m Farmers Walk 2 x 24Kg KB
AMRAP
5 Power Clean 140#
15 Du

Score = 7 Rds

1 Km Run
7 Rds
7 KBS 1.5 Pood
7 Burpees
7 WallBall 9 Kg
7 BoxJump 24"
7 DeadLift 230#
7 Clapping Push Up
7 OverHead Walking Lunge 45#
1 km Run

Partnered with Kelvin
Time : 51:12

DOUBLE DAY

AM

Snatch Balance

100# x 2 x 2
120# x 1 x 2
140# x 1 x 3

Back Squat

190# x 3 x 1
210# x 1
230# x 1
250# x 1 x 4


PM

6 rds
4 HSPU
8 Pull Up
12 Pistol

Time : 5:17

Then

3 Rds

5 Push Jerk 140#
7 Burpee
15 DU

Time : 4:14

SNATCH + WOD

Snatch

151# / 151# / 160#F / 160#F / 151#

Then

10mins AMRAP
9 Burpees
3 MU
9 BoxJump
230m

Score = 4 Rds + 9 Burpees

DOUBLE DAY

AM

Clean & Jerk

140# x 1 x 3
160# x 1 x 2
180# x 1 x 5

Back Squat

190# x 3 x 4

PM

10, 8, 6, 4, 2 Thruster 140#
50, 40, 30, 20, 10 Du

Time : 5:12

MY BIRTHDAY

"COACHIE"

2 Rds (w/ Leonard)
32 DeadLift 230#
230m
32 OHS 100#
230m
32 KBS 2 Pood
230m
32 WallBall
230m
32 Thurster 100#
230m


Time : 1Hr 4mins 58sec

DOUBLE DAY

AM 

Snatch 120# x 2 x 7 

Back Squat 220# x 3 x 3 

(Totally Can't fire after the big buffet dinner last night) 

PM Partner WOD (w/ QX + Moses) 

Sled Sprint 50m (2 Plates) 

AMRAP 1 Rd Cindy + 10 WallBall 10 Du 

Score = 27 Rds (Me 10Rds) 

Then 5 Rds 

5 Burpee 

7 Ring Dip 15 

DU 230m 

Time : 8:58

WOD

3 Rds

3 Rope Climb
5 Thurster 120#
20 DU

Time : 4:45

Then

3 Rds
5 Snatch 120#
10 Pull Up

Time : 4:11

POWER CLEAN & JERK + WOD

AM

Power Clean & Jerk (back still not good for Squat Cleans)

140# x 2 x 2
160# x 1
171# x 1
180# x 1
160# x 1 x 4


PM

4 Rds
7 Power Clean 160#
21 Du

Time : 4:13

Back Rehab

BACK SQUAT + WOD

AM

Back Squat (with Char Siew)

190# x 3 x 5 W/ chains

100# x 3 x 4 W/ Chains + 1 Pood KBs


PM

7, 5, 3 MU
Between Set
7 OHS 120#
7 Burpees

Time : 4:39

PARTNER WOD

Partnered with Ali + Joshua

30Mins
460m
AMRAP
3 SDHP 100#
3 Thruster 100#

Score = Avg 47 Rds (Me 26 / Ali 27)

Shoulder + Back Rehab

OHS + WOD

OHS (Back Not Feeling Too Good)

190# / 210# / 230# F / 230# F


Then
5 Rds
5 Power Clean 140#
10 WallBall

Time : 4:17


Then

5 Rds
5 Pull Up
5 Ring Dip
15 Du

Time : 3:48

ROAD SHOW @ COMMANDO CAMP

5 Rds
5 OHS 100#
10 KBS 1.5 Pood

Time : 3:08

NOT A GOOD DAY

25, 20, 15, 10 WallBall
30 Du btw sets

Time : 5:10

Not a good day, Classes were too pack and unable to jump in the WOD.