CLEAN & JERK + BACK SQUAT + SPRINTS

Clean & Jerk
225# x 1
245# x 1
245# x 1

Back Squat 
315# x 1
335# x 1
335# x 1

3 x 400m

1.29 / 1.34 / 1.39

TEAM WOD

Team WOD With Marilyn

5 Rds

25 WallBall 12Kg

25 KB 2 Pood

400m

Time = 23:47

SNATCH BALANCE + FRONT SQUAT + WOD

Snatch balance 
185# x 1
205# x 1
205# x 1

Front Squat 
275# x 2 x 3

6 Rds
250m Row
5 Strict Pull Up
5 Strict Ring Dip

Time = 13:13

Day 7+8+9

PROWLERS + WOD

50m Prowlers x 8 (5 Plates)

17/18/14/24/21/15/27/18

@ CrossFit Mobilus

1,2,3,4,5,4,3,2,1

HSPU + Front Squat 225#

BES 150m Row

Time = 14:23

CLEAN COMPLEX + BACK SQUAT + WOD

Clean + 2 Jerk
185# x 1
225# x 1 x 3

Back Squat 
320# x 2

3 Rds 
5 MU
5 Thurster 190#
400m

Time : 12:25

SNATCH + FRONT SQUAT + WOD

Snatch
185# x 1 
196# x 1
205# x 1
210.5# F

Front Squat 
295# x 1
315# x 1
305# x 1

Alt TaBaTa
Burpee
DU

Score = 261 

TEAM WOD

Team WOD with Racer + Brittney

800m

150 WallBall 12Kg

100 Burpee

70 TTB

800m

Time : 24:59

Day 2 : 2 Pull Up + 2 Ring Dip

FRONT SQUAT + WOD

Front Squat 1 RM
295# x 1
315# x 1
335# x 1 PR

10 Rds (G) 12mins cut
2 MU
4 KBS 36Kg
16 DU

Score = DnF 8 Rds + 7 DU

Day 1 : Pull Up + Ring Dip

PROWLERS + WOD

5 Rds (G)

50m Prowler + 100m (5 Plates)

46/35/52/40/1.03

1,2,3,4,5,4,3,2,1
HSPU + Front Squat 205#
AES 150m Row

Time : 12:30

SNATCH COMPLEX + SNATCH BALANCE + WOD

Snatch + Hang Snatch
166# x 1
185# x 1
185# x 1
166# x 1

Snatch Balance
185# x 1
205# x 1
225# x 1

25, 20, 15, 10, 15, 20, 25 
WallBall 12 Kg 
DU

Time : 10:42

BACK SQUAT + CLEAN & JERK + WOD

Back Squat 
355# x 1
365# x 1
371# x 1 PR

Clean & Jerk 
205# x 1
225# x 1
245# x 1

15, 12, 9, 12, 15 (15mins Cut)
Burpees + KBS 36Kg
AES 200m

Time : DnF 4 rds + 1 Burpee

TEAM WOD

Team WOD with MagNum + VooDoo

Teams Of 3

7mins 1 RM Thruster = 212# + 190# + 162# = 564

12mins AMRAP

5 Burpee

5 TTB

5 KBS 36 Kg = 17Rds + 4 KBS = 269

Rest 1 min

12mins AMRAP 200m = 21 Rds = 420

Total = 1253

SNATCH BALANCE + BACK SQUAT + WOD

Snatch Balance
225# x 1
245# x 1
265# F

Back Squat 
335# x 1
355# x 1
365# x 1

3 Rds
500m Row
25 WallBall 12Kg
50 DU

Time : 13:58

CLEAN COMPLEX + TEAM WOD

Clean + 2 Jerk
185# x 1
205# x 1
225# x 1 x 2

Team Wod with Sacha + Nick

Teams Of 3

50 HSPU
100 Burpee
150 WallBall 12Kg

Time : 15:00

SNATCH + BACK SQUAT + WOD

Snatch 
185# x 1
196# x 1
196# x 1

Back Squat 
315# x 1
335# x 1
335# x 1

3 Rds
4 MU
16 KBS 36Kg
400m 

Time = 13:24

TRAINER WOD

Trainer WOD CrossFit SAP (Seoul)

100 thruster 95#

time = 13:17

DeadLift

105Kg x 3

125Kg x 3

145Kg x 3 x 2

PROWLERS + VOLUME

100m Prowler

1.05 / 57 / 1.04 (5 Plates)

50m Prowler

18 / 20 / 18 (5 Plates)

1000m Row
10 Back Squat 230#
10 HSPU
800m Row
8 Back Squat 
8 HSPU
600m Row
6 Back Squat 
6 HSPU
400m Row
4 Back Squat 
4 HSPU
200m Row
2 Back Squat 
2 HSPU

Time : 19:45

SNATCH COMPLEX + SNATCH BALANCE + WOD

Snatch + Hang Snatch 
165# x 1
185# x 1
185# x 1
196# x 1 PR

Snatch Balance 
205# x 1
225# x 1
245# x 1

3 Rds
400m
15 Thruster 100#

Time : 9:17

TRAINER WOD

Trainer WOD @ CrossFit Perth 

With Brett / Oliver / Stacey / Kate / Cheerie / Jas

5 Rds

6 Back Squat 225#

9 HSPU (Ab Mat)

12 Pull Up

Time : 11:03