FRONT SQUAT + SL DEADLIFT

Am with Dark Knight + TiTan

Front Squat
255.5# x 3
261# x 3
266.5 x 3 PR
250# x 3 x 2

Stiff Leg Deadlift
320# x 3 x 4
340# x 3

DB Row + Seated Row

Abs

BENCHPRESS

Am with Dark Knight

Bench Press
171# x 3 x 5

Alt DB Fly
20Kg x 15
25Kg x 15 x 2

KB Alt Press
16Kg x 12 x 3

Abs

BACK SQUAT + DEADLIFT

Am with Amos

Back Squat
280# x 3 x 3
300# x 3 x 2

Stiff Leg Deadlift
280# x 3 x 2
300# x 3 x 3

Dimmel Deadlift
140# x 20 x 2

Abs

JASON FAREWELL WOD

Partnered with Cheesecake & Ninja

"Jason"

800m
8 Rds
8 Burpee
18 KBS 1.5 Pood
28 DU
800m

Time : 45:11

RI

Am With Ruthless

Push Press
190# x 3 x 5

Pm

RI vs ACS
7:17

BOX SQUAT + SPRINTS

Am


Box Squat (Reverse Blue Bands)
320# x 2 x 8
342# x 2 x 2

18' Step Ups
140# x 10 x 2

Transverse Deadlift
24Kg x 10 x 2
32Kg x 10 x 2

Abs

Pm with Typhoon

50m x 5 (Sec) : 7/7/7/8/7

Then

7Mins AMRAP
5 Thruster 140#
10 Pull UP

Score = 5 Rds + 3 Pull Up

Dimmel Deadlift x 10 x 3

Abs

BACK SQUAT +SNATCH

Am

Back Squat
300# x 1 x 5
311# x 1 x 3
320# x 1 x 2

Stiff Legged Deadlift
230# x 3 x 5

Reverse Hip Ext
45# x 15 x 2

Abs

Pm

Snatch
146#/146#/151#/162#/162#

Then

Alt Tabata (G)
DU
KBS

Total = 199

OPERATION GUARDIAN ANGEL

OPS GA - Locate, Test & Recover Highly Classified Equipment

(V)(G)
Alpha Team 1 - DarkLord + Spit Fire
Alpha Team 2 - Viper + Butcher
Alpha Team 3 - Killer + Typhoon
Bravo Team 1 - Nightmare + Dark Knight
Bravo Team 2 - Point Blank + Ruthless

Mission Accomplished = 14:49

TEAM WOD WITH RI WARHORSES

Partnered with ZhiYang, Matthew and Bennett

30mins
400m
AMRAP
WallBall
Burpee 45# plate
DU

Score = DU 755, WallBall 317, Burpee 288 Total = 1360

KIWI CUP RAFFLES WARHORSES VS SAINTS

KIWI CUP 2012

RAFFLES 7 - SAINTS 8

PROWLER

50m Prowler + 100m (4 Plates)

32 / 35 / 43 / 1:11 / 1:20

SQUAT + DEADLIFT

Am With Mo

Zecher Squat
190# x 3
210# x 3
230# x 3

Back Squat 230# x 15

DeadLift
320# x 3 x 3

Reverse Hip Ext 45# x 20

JURIA

"Juria"

5 Rds (V)
20 Steps OHWL 45#
10 KBS 2 Pood
30 DU

Time : 17:14

FRONT SQUAT + POWER CLEAN

Am With Mustang

Front Squat
230# x 3
250# x 3 x 3
261# x 3 PR

Good Morning
140# x 3 x 3

Reverse Hip Ex
45# x 15 x 2

GH Raise x 7 x 2

Abs

Pm

Power Clean with Lenny & JK
190# x 1 x 4
201# x 1 x 3
210# x 1 x 3

20, 15, 10 Pull Up (G)
AES
15 WallBall
400m

Time : 11:33

RI 1 2012

2012 RI 1 Juria & Pauline

The History Of WarHorses

Back Squat x 3 x 5

Prowlers 50m x 3
Sled Sprints 50m x 3

PUSH PRESS + PROWLERS

Pm (Record 19 Athletes for 1800hr Class)

Push Press with Lenny and Hicks
171# x 3 x 2
184# x 3
195# x 3 PR

Prowler (G)
50m x 5 : 4 plates / 5 plates

BACK SQUAT + DEADLIFT

Am

Back Squat
320# x 1 x 10

Deadlift
320# x 1 x 2
342# x 1 x 5

Dimmel Deadlift
140# x 10 x 2

Abs