TRAINER WOD

Trainer WOD - Okinawa

3 Rds

2 Mins AMRAP

5 Burpee

5 STO 135#

Rest 2 mins

Score = 

2 Rds + 1 STO

2 Rds + 2 STO

2 Rds + 1 STO

6 Mins AMRAP

6 TTB

12 WallBall 20#

Score = 4 Rds + 1 WallBall

PROWLERS + PUSH PRESS

5 Rds

50m Prowler + 100m (5 Plates)

37/ 41/ 37/ 53/ 41/ 34

Push Press

185# x 3

196# x 3

205# x 2

SNATCH BALANCE + SNATCH + WOD

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

Snatch 
185# x 1 x 4

4 Rds
5 Thruster 190#
25 DU
400m

Time : 14:21

CLEAN & JERK + BACK SQUAT + WOD

Clean & Jerk with Magnum + SpitFire + Racer
225# x 1
245# x 1
265# x 1 PR

Back Squat 
315# x 1
385# x 1 PR
405# x 1 PR

8 mins
Odd Min Max KBS 36Kg
Even Min Max Burpee

Score = 101

TEAM WOD

Team WOD With Brittney + JiYeon

7 mins 1RM Thruster = 193#

100 TTB

200 WallBall 20#

300 DU

Time : 23:38

SNATCH BALANCE + FRONT SQUAT

Snatch balance
225# x 1
245# x 1
265# x 1 PR

Front Squat 
275# x 2
295# x 2
315# x 2

3 Sets HSPU + Ring Dip
10 / 11
7 / 11
5 / 10

Abs

ISABEL

Level 1 ShangHai

IsaBel

8:33

BACK SQUAT + WOD

Level 1  ShangHai - RCF MeWellness

Back Squat 

315# x 1

345# x 1

365# x 1 x 2

21,15,9,15,21 With Murat

WallBall 20# + Burpee

BES 250m Row

Time : 14:27

TRAINER WOD

Trainer WOD - Level 1 ShangHai RCF Me WellNess

Teams of 3 with Michael + Woen

12 Rds

7 KBS 2 Pood

14 WallBall 20#

21 DU

Then

12 Rds

250m Row

Time : 24:31

OHS + TEAM WOD TRAINER WOD

Trainer WOD - ShangHai Level 1 RCF Me Wellness

OHS

225# x 1

245# x 1

255# x 1

265# x 1

Teams Of 2 With Brett

50 Thruster 135#

60 TTB

70 Burpee

Time : 9:03

PROWLER + WOD

4 Rds

50m Prowler + 200m  (5 Plates)

1.06 / 1.09 / 1.31 / 1.09

With Butcher + Tattoo

10,9,8...1

Ring Dip (MU) 

Front Squat 190#

Time : 13:30

SNATCH BALANCE + SNATCH COMPLEX + WOD

Snatch Balance With SpitFire
225# x 1
245# x 1
256# x 1

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

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

Time : 10:30

TRAINER WOD - CROSSFIT RICHMOND MELBOURNE

Trainer WOD With Ollie + Danny

Box Squat 
100Kg x 2 x 12

3 Rds
1 Rope Climb
8 Ring Dip (MU)

Time : 3:11

SNATCH BALANCE + FRONT SQUAT

CrossFit RichMond - Level 1 Melbourne

Snatch Balance

100# x 1 x 2

110# x 1 x 2

Front Squat 

120Kg x 1

140# x 1 x 2

2 Sets

10 GHD Hip Ext

10 GHD Sit up (half ROM)

PARTNER WOD

Partner WOD with HardKnox

20 Mins AMRAP

3 HSPU

6 KBS 36Kg

12 WallBall 12 Kg

21 DU

Score = 11 Rds + 5 KBS

CLEAN COMPLEX + BACK SQUAT + WOD

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

Back Squat 
320# x 1
340# x 1
360# x 1

5,4,3,2,1 MU
10,20,30,40,50 DU
BES 200m

Time : 9:48

3 Rds
500m Row
10 GHD sit up

Time : 8:34