PARTNER WOD + VOLUME

Partner WOD With Dr Heah

Teams Of 2

5 Mins AMRAP

5 KBS 32Kg

20 DU

- 9 Rds + 3 KBS

Rest 1 Min

5 Mins AMRAP

5 HSPU

20 DU

- 7 Rds + 2 HSPU

Rest 1 Min

5 Mins AMRAP

5 KBS 

20 DU

- 9 Rds

Rest 2 mins

50,40,30,20,10

Squat

Sit Up

Push Up

- 18:51

BNK PUSH PRESS + MET COND

Bnk Push Press

185# x 3 x 5

3 Rds

7 MU

35 WallBall 12Kg

- 9:46

CROSSFIT LEVEL 1 - SHANGHAI

Trainer WOD @ CrossFit BIM

5 Rds

7 Ring Dip (MU)

14 WallBall 10Kg

21 DU

- 7:14

CROSSFIT LEVEL 1 - SHANGHAI

CrossFit Level 1 @ CrossFit BIM

Trainer WOD

Teams of 2 With Emperor

15 Mins AMRAP

Row 250m

2 Rds

10 Push Up

10 Squat

- 12 Rds

CROSSFIT LEVEL 1 - SHANGHAI

CrossFit Level 1 @ CrossFit BIM

21, 15, 9

Cal Row

Burpee

- 7:00

3 Rds

5 MU

25 Wallball 20#

- 7:12

2015 CROSSFIT TRAINER SUMMIT - SAN DIEGO

3 Rds

15 Cal Row

15 Burpee

- 6:19

Teams Of 2 With Tiger

6 Rds

10 Back Squat 135#

10 Pull Up

then 

6 Rds

10 Back Squat 135#

10 Ring Dip (MU)

- 11:12

OPERATION BROKEN WING 2015

@ Scape OBW 2015

3 Rds

1 Min Max BoxJump 24'

1 Min Max Burpee

1 Min Max KBS 24Kg

1 Min Max Row Cal

1 Min Max Push Press 95#

- 223

OPERATION BROKEN WING 2015 DRY RUN

OBW 2015 Dry Run

3 Rds

1 Min Max Box Jump 24'   (19/19/15)

1 Min Max Pull Up             (25/20/15)

1 Min Max Push Press        (20/15/10)

I Min Max Burpee               (12/ 8/ 8 )

1 Min Max KBS 24Kg        (19/15/14)

- 234 

CROSSFIT LEVEL 1 - SHANGHAI

Trainer WOD with Michael Dalton + General

21,18,15,12,9

Row Cal + Burpee

- 9:49

CROSSFIT LEVEL 1 - SHANGHAI

Trainer WOD @ CrossFit Body In Motion ShangHai

10 Rds

7 Pull Up

7 Ring Dip

21 DU

- 11:15

SNATCH BALANCE + SNATCH COMPLEX + WOD

Snatch Balance

185# x 2

205# x 2

225# x 2

Hang Snatch + Snatch

135# x 1

155# x 1 x 2

12 Mins AMRAP

5 HSPU

10 KBS 32Kg

20 Squat

- 6 Rds + 1 HSPU

CROSSFIT LEVEL 1 - BEIJING

Trainer WOD @ CrossFit Long BeiJing

8 Mins AMRAP

10 Alt DB Snatch 20Kg

50ft Walking Lunge With DB 20Kg

- 6 Rds + 3 DB Snatch

PROWLERS + SKILLS

5 Rds (5 Plates)

50m x 2 Prowlers + 50m x 2 Sprint

1:32 / 2:01 / 2:00 / 2:07 / 2:34

3 Rds

1 Strict MU

5 Kipping MU

15 WallBall 12Kg

3 Sets

3 Unbroken Bar MU

CLEAN COMPLEX + MET COND

Hang Clean + Clean + Jerk 

185# x 1 x 3

10 MU

5 Rds

7 HPC 155#

5 Front Squat 155#

3 STO 155#

10 MU

- DnF 4 MU to go (15 mins Cut)