BACK SQUAT + CLEAN COMPLEX + PARTNER WOD

Back Squat 

335# x 2

355# x 2

365# x 2

Clean + Hang Clean + Jerk 

185# x 1 x 4

Teams Of 2 With Bad Boy

12mins AMRAP

5 HSPU

10 Pull Up

15 DU

- 8 Rds + 2 DU

then

3 Mins AMRAP Clean & Jerk 185#

-6 Clean & Jerk 

MANILA THROWDOWN 2015

Manila ThrowDown 2015

Hotel WOD

21,15,9

DB Thruster 20Kg

Burpee

7:53

SNATCH BALANCE + SNATCH COMPLEX + WOD

Snatch Balance

245# x 1

265# x 1

275# x 1

295#F

Snatch + Hang Snatch

165# x 1

175# x 1

185# x 1

3 Rds

5 Strict HSPU

10 Hang Power Clean 155#

50 Squat

7:44

TEAM WOD

Teams Of 3 With Killer + Racer

in 20 Mins

DeadLift Hold 230#

120 Burpee

Then

Front Rack Hold 140#

280 DU

With Remaining Time AMRAP Thruster 140#

Score = 75 Thruster

FRONT SQUAT + SNATCH BALANCE + WOD

Front Squat 

295# x 1

315#F

Snatch Balance

225# x 1

245# x 1

265# x 1

3 Rds (15mins Cut)

400m

25 KBS 24Kg

25 WallBall 10Kg

DnF 6 WallBalls To Go

PROWLERS + WOD

4 Rds (5 Plates)

50m Prowler + 200m

58 / 1:18 : 1:44 / 1:16

Rest 30 mins

3 Rds

5 Burpee

10 WallBall 12Kg

200m

6:58

CLEAN COMPLEX + BACK SQUAT + PARTNER WOD

Clean + Hang Clean + Jerk 

185# x 1

205# x 1 x 2

Back Squat 

365# x 1

385# x 1 x 2

Teams Of 2 With Killer

6 Mins AMRAP

5 Thruster 140#

10 Pull Up

- 8 Rds

Rest 1 Min

6 Mins AMRAP

5 KBS 36Kg

20 DU

- 12 Rds + 5 KBS

FRONT SQUAT + SNATCH + WOD

Front Squat

295# x 1

315# x 1

335# x 1

Snath

185# x 1

205# x 1

216# x 1 PR

Death By Burpees

14 Rds + 4 Burpee

PARTNER WOD

Partner WOD with Killer (Sacha Shadow)

800m

80 WallBall 12Kg

400m

80 Burpee

200m

80 KBS 2 Pood

Time : 21:06

OHS + SNATCH PULL + BACK SQUAT

OHS 1RM

265# / 275#F / 295#F

Snatch Pull

245# x 3

265# x 3

275# x 3

Back Squat 

385# x 1

405# x 1

425# x 1 PR

SNATCH COMPLEX + SNATCH BALANCE + WOD

Snatch + Hang Snatch

155# x 1

185# x 1 x 2

Snatch Balance

225# x 1

245# x 1

275# F

1,2,3,4,5 MU

10,8,6,4,2 Back Squat 225# (Ground)

BES 200m

Time : 14:37

TEAM WOD

Team WOD with Racer + Cyclone

7 mins 2RM Front Squat = 300#

Then

15 Rds

7 Burpee

9 TTB

21 DU

Score = 15:44

BACK SQUAT + CLEAN & JERK + WOD

Back Squat With Ang Hwee + Jick

365# x 1

385# x 1

405# x 1

Clean & Jerk 

185# x 1

225# x 1

245# x 1

10 mins Ladder

2 KBS 32 Kg

2 Burpee

4 KBS

4 Burpee

Socre = 6 Rds + 1 Burpee

1RM THRUSTER + PARTNER WOD

1 RM Thruster

205# / 225# / 245#

Partner WOD with Lecter

6 Mins AMRAP

5 Thruster 135#

15 DU

Rest 2 min

6 Mins AMRAP

5 Deadlift 275#

10 Burpee

Rest 2 mins

6 Mins AMRAP

5 Thruster 135#

15 DU

FRONT SQUAT + SNATCH BALANCE + WOD

Front Squat 1RM

315# / 335# / 335#F

Snatch Balance 1RM

205# / 225# / 245# / 265#

10 Mins Ladder

1 Pull Up

1 Wallball 12Kg

2 Pull Up

2 WallBall......

Score = 12 Rds + 5 Pull Up

SNATCH + FRONT SQUAT

Snatch With Ang Hwee

185# x 1

196# x 1

205# x 1

215#F

215#F

Front Squat 

295# x 1

315# x 1

335# x 1