BACK SQUATS + SHOULDER PRESS

Am (With Moses)

Back Squat
254# x 5 x 3

Good Morning
140# x 3 x 3

Back / Hip Extension
45# x 12 x 2

DB Row
30Kg x 12 x 2

Abs

Pm

Shoulder Press

162# / 173# / 162# / 162#

Then

With 6Kg Vest + Gas Mask

5, 4, 3, 2, 1 MU
Between Sets
9 Push Press 100#
21 DU

Time : 12:38 (DNF 10Mins CU)

WILLIAM

"William"

Partnered with Chris

10Rds
3 Clean & Jerk 140#
6 Burpee
9 KBS 1.5 Pood
12 Squat

Time : 35:25

WEIGHTED PULL UP + WOD

Weighted Pull Up

40Kg F / 40Kg F / 40Kg F / 40Kg

Then

10Mins AMRAP
3 Deadlift 300#
6 HSPU
9 TTB

Score = 4 Rds + 3 Deadlift

BACK SQUAT + WOD

Am

Back Squat

254# x 5 x 5

DB Row 30Kg x 10 x 2

GH Raise x 4 x 2

Abs

Pm

12Mins AMRAP (Gas Mask)
3 MU
10 KBS 2 Pood
15 Squat

Score = 6 Rds + 5 KBS

SEOUL LEVEL 1 - BACK SQUAT

Back Squat

120Kg x 3 x 5

Dimmel Deadlift
60Kg x 20 x 2

POWER SNATCH + WOD

Power Snatch

140# x 1 x 10

Then

5 Rds (With 10Kg Vest)
5 OHS 140#
21 DU
230m

Time : 11:28

SNATCH BALANCE + BOX SQUAT + PROWLER

Am

Snatch Balance

180# / 190# / 201#PR

GH Raise x 4 x 2

Abs

Pm

Box Squat (Hicks / Mike G / Pauline / Sherlyn)

100# + Chains + 24Kg KB x 2 x 6
120# + Chains + 24Kg KB x 2 x 6

Prowler (3 Plates)
0:14 / 0:19 / 0:20 / 0:14 / 0:16

BACK SQUAT

Am

Back Squat

250# x 3 x 5

Dimmel DeadLift

140# x 20 x 2

Abs

K-TIN

"K-TIN" (Partnered With Hicks)


25Mins
15 Thruster 105#
AMRAP
5 KBS 1.5 Pood
5 Burpee

Score = 28 Rds / 280

PUSH JERK + WOD

Push Jerk (With Lionel + Yang)

190# x 3 x 3

Then

5 Rds (10kg Vest + Gas Mask)
5 Pull Up
10 Push Up (Hand Release)
15 Front Squat 100#

Time : 11:30

PUSH PRESS + PROWLER

Am With Juria

Push Press
159# x 3
170# x 3
179# x 3
179# x 3
185# x 3

DB Row
30Kg x 10 x 2

Abs

Pm

Prowlers 100m x 5
(3 Plates)

0:55 / 1:25 / 1:32 / 1:36 / 1:13 

BOX SQUAT + WOD

Box Squat With Mikey + Lionel

Blue Bands + 120# x 2 x 10
Blue Bands + 131# x 2 x 2

Then

(6kg Vest + Gas Mask)
5, 4, 3, 2, 1 MU
Between Sets
15 WallBall 10Kg
230m

Time : 16:09 (DNF 15mins CO)

BACK SQUAT

Am


Back Squat

315# x 1
335# x 1
335# x 1
335# x 1

Dimmel Deadlift
135# x 20 x 2

Back Extension
35# x 10 x 2

Abs

PARTNER WOD

Partnered with Hicks (With Gas Mask On)

30Mins

20 Steps BB Walking Lunge 100#
AMRAP
10 KBS 1.5 Pood
20 DU

Score = 20 Rounds 

BENCHPRESS + DEADLIFT + WOD

Am With Juria

Benchpress
70# + Chains + 1 Pood KB
x 2 x 10

Weighted Dips
Chains = 8
Chains + 24Kg KB = 5 / 4

DB Row
60Kg x 10 x 2

Abs

Pm

Deadlift WithLenny + Ali

Sumo 190# + Blue Bands
x 2 x 10

Then

15, 10, 5
Thruster 140#
Pull Up

Time : 4:22

BACK SQUAT + SPRINTS

Back Squat (With Charles + Ali)

280# x 3 x 5

Then

50m Sprints with Gas Mask
seconds : 8 / 7 / 8 / 8 / 8

BACK SQUAT + SHOULDER PRESS + WOD

Am

Back Squat

280# x 3 x 3

Good Morning

120#x 3 x 3

Abs

Pm

Shoulder Press

162# / 167# / 170# F

Then

10Mins AMRAP
(with 10Kg Vest + Gas Mask)

15 KBS 2 Pood
30 DU

Score : 5 Rds + 3 KBS

JL

25Mins
400m
AMRAP
Thruster 100#
Burpee

Partnered with JK & Sally

Score = Burpee 210 + Thruster 189 = 399