SQUAD TEAM CHALLENGE 2

Squad Team Challenge 2

Teams OF 3 With Butcher + LandLord

15 Mins = 1 RM Snatch 196#

15 Mins = 1 RM Back squat 385#

Rest 2 Mins

5 Mins AMRAP = 5 HSPU + 10 DeadLift 225# 

7 Rds + 6 Deadlift

5 Mins AMRAP = 5 Thruster 135# + 10 Pull Up

3 Rds + 6 Pull Up

5 Mins AMRAP = 5 Hang Power Clean 135# + 10 Ring Dip 

5 Rds + 9 Ring Dips

Rest 2 Mins

5 HSPU 

10 DeadLift 230#

5 Thruster 135#

10 Pull Up

5 Hang Power Clean 135#

10 Ring Dip

time : 1:22 

SQUAD TRAINING

Team WOD with Butcher + SlingShot

800m

40 MU

60 Thruster 100#

80 Burpee

60 Thruster 

40 MU

800m

Time : 26:57

TEAM WOD

Team WOD with Racer + Bad Boy

DeadLift Hold 230#

125 Thruster 100#

Front Rack Hold 

375 DU

Time : 18:44

PARTNER WOD

Partner WOD with SlingShot

1000m Row

150 DU

500m Row

75 WallBall 12Kg

250m Row

50 Burpee

100m Row

Time : 16:23

SNATCH COMPLEX + FRONT SQUAT + WOD + VOLUME

Snatch + Hang Snatch

175# x 1 x 2

185# x 1 x 2

Front squat 

315# x 2

315# x 2

335# x 1

1,2,3,4,5 UnBroken MU

10,8,6,4,2 UnBroken Thruster 140#

6:31 (No Breaks)

Rest 20 Mins

1,2,3,4,5 UnBroken HSPU

10,8,6,4,2 UnBroken SDHP 140#

4:49 (No Breaks)

Rest 5 mins

400m x 1 = 1:22

CLEAN & JERK + BACK SQUAT + WOD

Clean & Jerk 

225# x 1

245# x 1

256# x 1

Back Squat 

335# x 2

355# x 2

365# x 2

21,18,15,12,9,6,3 Burpee

AES 20 DU

Time : 8:29

Rest 15 Mins

Ring Dips 

10

10

CROSSFIT LEVEL 1 - 9 DRAGONS CROSSFIT

Trainer WOD @ 9 Dragons CrossFit With Boz & Mike

every 90 secs = 1 Clean & Jerk 

185# x 1 x 4

205# x 1 x 5

225# x 1 x 3

235# x 1 x 3

CROSSFIT LEVEL 1 - HONGKONG

Trainers WOD @ 9 Dragons CrossFit with Boz & Mike

Alternating Tabata

Thruster 95#

SDHP 95#

Score = 104

rest 5 mins

DeadLift

275# x 3

365# x 1

385# x 1

405# x 1

SENTOSA

@ Sentosa AMARA Resort

100 Push Up

100 Squat 

time = 6:21

CROSSFIT LEVEL 2

CrossFit Level 2 @ Innervate CrossFit

Back Squat with KA

320# x 3

350# x 3

370# x 2

410# x 1

Rest 3 mins

230# x 30 = 1:27

CROSSFIT LEVEL 2

Level 2 @ Innervate CrossFit

21, 15, 9

KBS 2 Pood + Ring Dip

AES

30 DU

Time : 5:15

PARTNER WOD + VOLUME

OTM 10 mins

5 Back Squat 230#

5 HSPU

Score = DNF 33 

Rest 15 Mins

Partner WOD with Sacha

10 mins AMRAP = 9 rds + 1 Thruster

5 Thruster 140#

15 DU

10 mins AMRAP = 8 Rds

100m

10 Burpee

SNATCH COMPLEX + FRONT SQUAT + WOD

Snatch + Hang Snatch 

155# x 1

175# x 1 x 2

180# x 1

Front Squat 

275# x 2

295# x 2

315# x 2

3 Rds

10 Back Squat 190# (From Ground)

7 MU

400m

Time : 13:09

CROSSFIT LEVEL 1 SHANGHAI

Trainer Team WOD With Karl, Kev A & Murat

Teams Of 2

150 Squat

21 MU

35 Hang Power Clean 155#

Time : 7:08

CROSSFIT LEVEL 1 SHANGHAI

Trainer WOD @ RCF MeWellness With Karl

Jerk 

225# x 1

245# x 1

265# x 1

275# F

Front Squat 

315# x 1

335# x 1

335# F

8 Mins Ladder

2 WallBall 20#

2 Burpee

4 WallBall........

Score = 7 Rds + 6 Burpee

PARTNER WOD + VOLUME

Behind Neck Thruster 
205# x 3
225# x 3
245# x 3 PR

Rest 15 Mins

Partner WOD  With Sacha

75 Deadlift 275#

75 TB

75 Burpee

Time : 16:16

rest 15 Mins

3 Rds
400m
25 Wallball 20#
15 Pull Up

Time : 12:44

CLEAN COMPLEX + BACK SQUAT + WOD

Clean + Hang Clean + Jerk 

205# x 1 x 2

225# x 1 x 2

Back Squat 

365# x 2

385# x 2 x 2

4 Rds

5 MU

7 Front Squat 225#

35 DU

Time : 11:31