PROWLERS

Prowlers

100m x 4 (3 plates)

44 / 1.00 / 1.34 / 1.21 (100m sprint 29s)

SNATCH + SNATCH BALANCE + WOD

Snatch With Killer 
135# x 1 x 2
155# x 1 x 4
166# x 1 x 2

Snatch Balance
215# x 1
225# x 1
236# x 1

12, 9, 6, 3 Thruster 140#
AES 400m

Time : 13:25

BACK SQUAT + CLEAN & JERK

Back Squat With Killer + Magnum
340# x 1 x 3

Clean & Jerk
225# x 1 x 3

5 Rds
60 Seconds
12 WallBall + AMRAP DU

Score = 72 (G)

SNATCH BALANCE + FRONT SQUAT

Snatch Balance
210# x 1
230# x 1
250# F

Front Squat 
280# x 2 x 2

Back Squat 
230# x 31

TEAM WOD

Partnered With EP

8 Rds (G)
200m
15 KBS 1.5 Pood
15 Burpee

Time : 26:50

CLEAN + BACK SQUAT

Clean + Hang Clean + Jerk
185# x 1 x 3
196# x 1 x 2

Back Squat 
300# x 2 x 3

BATTLE ROYALE 2013

Battle Royale 2013 - Brunei

PROWLERS

50m Prowlers x 10

24/29/37/1.00/52/1.14/1.33/53 (5 plates)
49/37 (4 plates)

SNATCH + WOD

Snatch 
135# x 1 x 2
155# x 1 x 6

10Min OTM
5 Pull Up 
7 Push Up
9 Squat

Score = +66 Squat 

TEAM WOD

Partnered With Cobra

8 Mins 1 RM Thruster
210# / 165#

Rest 2 Mins

30 WallBall
20 Burpee
10 TTB

Time : 

Rest 3 Mins

100 OHS 140# (5 mins)

Score = 21

Total = 512

SNATCH BALANCE + FRONT SQUAT

Snatch Balance With SpitFire
230# x 1
241# x 1
250# x 1

Front Squat 
250# x 2
291# x 1
311# F

GHR 5 / 5

Ab Wheel

CLEAN COMPLEX + WOD

Clean + Hang Clean + Jerk With Killer + Lector

185# x 1  x 4
205# x 1 x 2

Back Squat 
300# x 2 x 3

3 Rds
3 MU
15 WallBall 10 Kg
400m

Time : 11:16

OTM 3 Mins (G)
5 Burpee
21 DU

TEAM WOD

Partnered With DarkKnight

8 Mins 1 RM Thruster = 180# / 210#

Rest 2 Mins

21, 15, 9 OHS 140#
50, 50, 50 DU

Score = 6:58

Rest 2 Mins

7 Mins AMRAP
200m + 10 KBS 2 Pood = 5 Rds + 10

Total = 927

CLEAN COMPLEX + BACK SQUAT + WOD

Clean + Hang Clean + Jerk W/ Killer + Lector
185# x 1  x 4
205# x 1  x 2

Back Squat 
300# x 2 x 3

3Rds
3 MU
15 WallBall
400m

Time : 11:16

TRAINER WOD

Level 1 Quezon - CrossFit Insurrecto

Trainer WOD

12mins AMRAP
40 DU
3 MU
10 TTB

Score = 4 Rds + 3 MU

Team With Phil
80 Front Squat 95#
80 CTB

Time = 8:20

PROWLERS

5 Rds
50m Prowler + 200m

1.14 / 1.27 / 1.34 / 1.58 / 1.33 (5 Plates)

SNATCH + SNATCH BALANCE + WOD

Snatch With Killer + DarkKnight
155# x 1 x 5
166# x 1 x 3

Snatch Balance
190# x 1  x 2

10 Mins AMRAP
5 Pull Up
10 Push Up
15 KBS 2 Pood
20 Squat

Score = 4 Rds