CLEAN COMPLEX + BACK SQUAT + MET COND

Clean + Hang Clean + Jerk 

185# x 1

207# x 1 x 2

Back Squat 

325# x 1

345# x 1

365#F

12 Mins AMRAP

25 Squat Clean 155#

25 Burpee Over Bar

150 DU

- 1 Rd + 4 Cleans

SNATCH BALANCE + DEADLIFT + MET COND

Snatch Balance 1RM

207# - 227# - 247#

DeadLift

355# x 1

377# x 1

397# x 1

10,9,8,7...1 KBS 36Kg

AES 100m

- 9:42

PARTNER WOD

Partner WOD With Trojan

6 x 400m

100 Pull Up

200 WallBall 12Kg

- 26:32

SNATCH BALANCE + DEADLIFT + MET COND

Snatch Balance 1RM

207# - 237# - 257#F

DeadLift

355# x 1

377# x 1

397# x 1

Alt TaBaTa

KBS 32KG

DU

KBS = 64

DU  = 213

Total = 277

CLEAN COMPLEX + PROWLER

Clean + Hang Clean + Jerk 

185# x 1

207# x 1

227# F

100m Prowler (3 Plates)

44 / 1.13 / 1.09 / 2.01 / 1.10

PARTNER WOD

Partner WOD With LandLord (Rach)

10 Mins AMRAP

5 HSPU

10 DeadLift 225#

Rest 1 Min

10 Rds

5 OHS 135#

100m

- 9 Rds + 4 DeadLift

- 12:24

PARTNER WOD

Teams Of 2 With Rach

7 Mins

400m + AMRAP

5 KBS 32Kg + 15 DU

Rest 1 Min

7 Mins

400m + AMRAP

5 HSPU + 15 DU

Rest 1 Min

7 Mins 

400m + AMRAP

5 KBS + 15 DU

- 5 Rds + 2 DU

- 5 Rds + 6 DU

- 5 Rds + 5 KBS

BACK SQUAT + SNATCH + MET COND

Back Squat 

325# x 1 x 2

345# x 1

Snatch 

167# x 1 x 2

183# x 1

10 Mins AMRAP

5 C2B

10 Push Up

15 Front Squat 135#

- 5 Rds + 2 C2B

PARTNER WOD

Teams Of 2 With Rach

400m

6 Rds

15 Thruster 95#

15 Pull Up

400m

150 WallBall 10Kg

400m

- 28:47

DEADLIFT + JERK + HEAVY MET COND

DeadLift 1RM

365# - 385#

Jerk 1RM

217# - 237#

10,8,6,4,2 DeadLift 275#

50,40,30,20,10 DU

- 4:13

TEAM WOD - ACTIVE RECOVERY

Teams Of 3 With Rach + Jia Jin

20 Mins AMRAP

4 HSPU

8 TTB

12 WallBall 10Kg

- 14 Rds + 3 TTB

SNATCH COMPLEX + PARTNER WOD

Snatch + Hang Snatch 

167# x 1 x 2

178# x 1

Teams Of 2 With Rach

15 Mins AMRAP

7 OHS 115#

21 DU

- 14 Rds + 7 OHS

FRONT SQUAT + CLEAN COMPLEX + HEAVY MET COND

Front 1RM

275# - 295# - 315#F

Clean + Hang Clean + Jerk 

185# x 1 x 3

9,7,5 MU

21,15,9 Clean & Jerk 95#,135#,185#

- 14:18

CROSSFIT LEVEL 2 - SEOUL

Trainer WOD With Ollie, Lily + Tiger

9RM DeadLift / Jerk

7 RM DeadLift / Jerk

5RM DeadLift / Jerk 

3RM DeadLift / Jerk

9RM = 315# / 165#

7RM = 333# / 185#

5RM = 365# / 205#

3RM = - / 225#

CROSSFIT LEVEL 2 - SEOUL

Trainer WOD @ 4TP CrossFit

15 Mins AMRAP

25 Pull Up

50 Cal Row

100 OHS 45#

50 Box Jump 24"

25 Pull Up

- 12 Pull Up

TEAM WOD

Team WOD with Trojan

10 Rds

Row 150m 

10 WallBall 10Kg

- 9:06

15 Mins = 1RM Snatch + Hang Snatch

167#

75 Pull 

150 WallBall

- 9:50

8 Rds 

50 m Prowler (3 Plates)

21 / 21 / 21 / 22 / 25 / 26 / 36 / 23

500m Row

- 2:09

- 1:46

PARTNER WOD

Partner WOD with Rach

10 Rds

150m Row

10 WallBall 10Kg

- 10:50

Clean & Jerk 

157# x 3 x 2

177# x 3

197# x 1

207# x 1

217# x 1

237# x 1

Snatch BnK Push Press

185# x 3 x 2