LU-LU

"LU-LU"

1.6 Km
10 Rds
10 WallBall 9Kg
10 KBS 1 Pood
1.6 Km

With Jason = 34:55

OHS + WOD

OverHead Squat

190# / 210# / 230#F / 234#F / 234#F

Then

6, 5, 4, 3, 2, 1
MU
Thruster 160#

Time : 8:57 

KOREA LEVEL 1 CROSSFIT SAP

With Brett & Juria

100 Push Up
1 Rope Ascend (No legs) for every break

Time : 4:30 with 1 Rope Ascend (No legs)

Then

Prowler

30m x 3 (4 Plates)

KOREA LEVEL 1 CROSSFIT SAP

Hang Power Snatch (Off rack)

40Kg x 3 x 4

Snatch High Pull

75Kg x 3 x 5 

POWER CLEAN + PROWLERS

Power Clean

161# x 2 x 8

Then

50m Prowlers x 6

15s (4) / 14s (4) / 16s (5) / 18s (6) / 42s (5) / 38s (4)

POWER SNATCH + WOD

Power Snatch

151# / 160#F / 160# PR / 162#PR

Then

Alt Tabata

MU = 23
Squat = 178

Total = 201

BOX SQUAT + 10RDS CINDY

Box Squat

Blue Bands + 140# x 2 x 10 

Then

10 Rds Cindy = 6:32

POWER CLEAN + WOD

Power Clean


205# / 216#F / 216# / 225#F / 225#F


Then


10Mins AMRAP


5 HSPU
10 Front Squat 140#
230m


Score = 4 Rds

WRESTLING FEDERATION - S & C WORKSHOP

@ WFS with Yang + Lenny + Siew

21, 15, 9
KBS 20Kg
BoxJumP 30cm

Time : 2:20

PUSH JERK + WOD

Push Jerk

184# / 190# / 210# / 221.5# PR

Then

25, 20, 15, 10 Pull Up
10, 15, 20, 25 WallBall 10Kg

Time : 7:54

BOX SQUAT + WOD

Box Squat (With Big Ali) 

Chains + 12Kg KB x 2 x 6
Chains + 12Kg KB + 16Kg KB on Bands x 2 x 6

Then

7, 5, 3 MU
Between Sets
50 DU
400m

Time : 10:36

SNATCH BALANCE + WOD

Snatch Balance

170# / 184#F / 190# PR / 194#PR

Then

21, 15, 9

Thruster 120#
KTE

Time : 8:15

RICHARD & DEVINA FAREWELL

David & Goliath

1 Km
10 Rds
10 WallBall 9 Kg
10 Burpee
1 Km

Time : 29:34 (Solo)