FRONT SQUAT + SNATCH COMPLEX + TEAM WOD

Operation Pegasus @ CF Manila (Fort Box)

Front Squat 

275# x 1

295# x 1

315# x 1

Snatch + Hang Snatch

155# x 1

175# x 1

175# x 1

185# x 1

Teams Of 3 With Chino + Inigo

15mins AMRAP

5 Ring Dip (MU)

7 TT Rings

21 DU

Score = 18 Rds + 3 Ring Dip

SNATCH BALANCE + BACK SQUAT + TEAM WOD

Operation Pegasus CrossFit Manila

Snatch Balance

205# x 1

225# x 1

245# x 1

Back Squat 

315# x 2

345# x 2 x 2

Teams Of 3 With JV + Tasha

15mins AMRAP

3 Burpee

6 KBS 2 Pood

9 WallBall 12Kg

Score = 14 Rds + 1 Burpee

CLEAN COMPLEX = BACK SQUAT + WOD

Back Squat 
320# x 3 x 3

Clean + Hang Clean + Jerk
185# x 1
205# x 1
216# x 1
225#  F

5, 4, 3, 2, 1 MU
5,10,15,20,25 WallBall 12Kg
BES 200m

Time : 11:38

SNATCH + FRONT SQUAT + WOD

Snatch 
185# x 1
196# x 1
196# x 1

Front Squat 
280# x 1
300# x 1  x 2

3Rds (G)
3 Mins AMRAP
3 KBS 36Kg
6 Push Up
9 Squat 

Score = 6 / 5 / 5

TRAINER WOD

Level 1 CrossFit Insurrecto

Partner WOD with Tiger

12mins AMRAP

3 Bupree

6 KBS 2 Pood

9 WallBall 20#

Score = 16 Rds + 1 KBS

PROWLERS + WOD

4 Rds (5 Plates)

50m Prowler + 200m 

1.06 / 1.04 . 1.18 / 1.12


15, 10, 5 Thruster 140#
AES 21 DU + 400m

Time : 9:54

SNATCH BALANCE + SNATCH COMPLEX + WOD

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

Snatch + Hang Snatch
155# x 1 x 3
175# x 1

12mins Ladder
1 Burpee
1 KBS 36Kg
2 Burpee
2 KBS

Score = 10 Rds + 3 Burpee

TEAM WOD

Team WOD @ RCF Sentinel BeachSide

Teams Of 2 With Tiger

50 HSPU

75 TTB

100 KBS 2 Pood

150 WallBall 20#

Time : 14:11

TEAM WOD

Team WOD @ RCF Sentinel DownTown With Tiger + Warrior

7 Mins 1RM OHS

225# / 225# / 185#

Rest 1 min

12Mins AMRAP = 10 Rds + 6 KBS

9 KBS 32Kg

7 TTB

5 Burpee

Rest 1 min

12 Mins AMRAP = 10 Rds + 1 DU

21 DU + 250m Row

BACK SQUAT + CLEAN COMPLEX + WOD

@ RCF Sentinel Uptown with Tiger

Back Squat 
315# x 2 x 3

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

15,12,9,6,3
KBS 2 Pood + Burpee
AES 250m Row

Time : 10:13

SNATCH + FRONT SQUAT + WOD

@ RCF Sentinel Uptown With Tiger

Snatch
155# x 1
175#  x 1 x 2

Front Squat
285# x 1
305# x 1
315#F

3 Rds
Row 500m
25 WallBall 20#
5 MU

Time : 12:02

PROWLERS + WOD

100m prowler x 5 rds

41/48/1.01/1.12/1.41 (5 Plates)


15,12,9,6,3 Burpees
BES 250m Row

Time : 8:15


5,10,15,20,25 WallBalls 12Kg
AES 200m 

Time :10:09

SNATCH COMPLEX + SNATCH BALANCE + WOD

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

Snatch Balance
185# x 1
225# x 1
245# x 1

12mins Ladder
1 WallBall 12Kg
1 Burpee
2 Wallball 
2 Burpee

Score = 11 Rds + 1 WallBall