http://wengkian.com Wed, 22 Feb 2012 03:57:36 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 WOD 022212 http://wengkian.com/2012/02/wod-022212/ http://wengkian.com/2012/02/wod-022212/#comments Wed, 22 Feb 2012 03:40:16 +0000 http://wengkian.com/?p=252 Strength Menu
Back Squats 3×5 (55KG)
Press 3×5 (37.5KG)

]]> http://wengkian.com/2012/02/wod-022212/feed/ 0 WOD 022012 http://wengkian.com/2012/02/wod-022012/ http://wengkian.com/2012/02/wod-022012/#comments Wed, 22 Feb 2012 03:39:06 +0000 http://wengkian.com/?p=250 Beauty Incline Bench – 10 x 10 (35KG)

]]> http://wengkian.com/2012/02/wod-022012/feed/ 0 WOD 021912 http://wengkian.com/2012/02/wod-021912/ http://wengkian.com/2012/02/wod-021912/#comments Wed, 22 Feb 2012 03:38:26 +0000 http://wengkian.com/?p=248 Singapore Urbanathlon

14KM+9 Obstacles (Skipped last obstacle – Down & Dirty)

Chip Time 1:45:11

]]> http://wengkian.com/2012/02/wod-021912/feed/ 0 WOD 021812 http://wengkian.com/2012/02/wod-021812/ http://wengkian.com/2012/02/wod-021812/#comments Wed, 22 Feb 2012 03:36:03 +0000 http://wengkian.com/?p=246 5 Rounds Of

10 Hang Clean+Push Press (40KG)

]]> http://wengkian.com/2012/02/wod-021812/feed/ 0 WOD 021712 http://wengkian.com/2012/02/wod-021712/ http://wengkian.com/2012/02/wod-021712/#comments Wed, 22 Feb 2012 03:35:03 +0000 http://wengkian.com/?p=244 Beauty Bench Press 10 x 10 (40KG)

]]> http://wengkian.com/2012/02/wod-021712/feed/ 0 WOD 021612 http://wengkian.com/2012/02/wod-021612/ http://wengkian.com/2012/02/wod-021612/#comments Thu, 16 Feb 2012 14:38:44 +0000 http://wengkian.com/?p=238 Five rounds for time of:
Run 200m
15 Toes-to-Bar.

14minutes.

Strength Menu
Back Squats 5Reps x 3Rounds (52.5KG)

Squat Clean
3RM 50KG
1RM 55KG

]]> http://wengkian.com/2012/02/wod-021612/feed/ 0 WOD 021512 http://wengkian.com/2012/02/wod-021512/ http://wengkian.com/2012/02/wod-021512/#comments Thu, 16 Feb 2012 04:56:52 +0000 http://wengkian.com/?p=234 In 15 minutes, complete as many rounds as possible of:
3 Power Snatches @ 40kg/25kg
15 Double Unders

14Rounds+3 @30kg

3x Max Rep Pull Ups (10,9,8)

Max Kipping Pull Ups Unbroken (20Reps)

Tire Hammers 6x10R,10L

 

 

]]> http://wengkian.com/2012/02/wod-021512/feed/ 0 WOD 021412 http://wengkian.com/2012/02/wod-021412/ http://wengkian.com/2012/02/wod-021412/#comments Tue, 14 Feb 2012 03:56:26 +0000 http://wengkian.com/?p=230 Strength Menu
Back Squats 3×5 (50KG)
Press 3×5 (35KG)
Power Clean 2RM (55KG) (60KG Fail)

]]> http://wengkian.com/2012/02/wod-021412/feed/ 0 WOD 021112 http://wengkian.com/2012/02/wod-021112/ http://wengkian.com/2012/02/wod-021112/#comments Sat, 11 Feb 2012 08:08:34 +0000 http://wengkian.com/?p=226 “Bear Complex”

7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Complete 5 rounds.

30KG-35KG-37.5KG-37.5KG (6) – FAIL ;(

 

]]> http://wengkian.com/2012/02/wod-021112/feed/ 0 WOD 021012 http://wengkian.com/2012/02/wod-021012/ http://wengkian.com/2012/02/wod-021012/#comments Sat, 11 Feb 2012 08:07:33 +0000 http://wengkian.com/?p=224 For time of:
20 Pull Ups
30 Toes-to-Bar
40 Wall Balls @ 10kg/5kg
50 Kettlebell Swings @ 24kg/16kg
20 Pull Ups

 

18:48

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