Bench press 3×3 @ 63kg
Superset 3 pula ups @ 13kg
Press 3×3 @ 43kg
Few sets of shouldering lateral raises @ 5kg
stop making me run so much and stop being a nerd.
091625
Hyrox Sukaneka at Crossfit Pahlawan
Tag team with Dee-Lyn And Jason Tan
4mins of Row (3 Machines)
60s Rest
4mins of 5m Lunges @10kg
60s Rest
4mins of Ski Erg (2 machines)
60s Rest
4mins of Wall bali 14 lbs / 8 lbs
60s Rest
4mins of 10m Farmers Carry @ 16kg
Posted in Team WOD
Leave a comment
091325
Puma Half Marathon
2:26:24
21.25km | 175spm | 6:53/km | 139bpm
Posted in Cardio, Running
Leave a comment
091125
Row 30s: Rest 30s for 5k
35 mins. Average 1:57.6/500m
Posted in Active Recovery, Cardio, Rowing
Leave a comment
091025
10min Warm up run
1.6km Run – 6:46 | 4:14/km | 159BPM | 180SPM
10min Cooldown run
Posted in Benchmark, Cardio, Running
Leave a comment
090925
Warm Up:
3R:
20m Row
10 Glute Bridge/leg
20 Push Ups
3×1 Deadlift @110KG
3×1 Bench Press 70KG
3R:
Max Dips 23, 18, 15
Max Chin Ups 10, 9, 6
100 Wall Ball @6kg
50m Burpee Broad Jump
100 double Unders
Total: 14min 12s
Posted in Active Recovery, Strength
Leave a comment
090825
30Min Treadmill Run – 3.83KM | 7:51/km | 177SOM | 123BPM
Posted in Cardio, Running
Leave a comment
090625
60min Indoor run – 7.66KM | 7:50/km | 180SPM | 133BPM
Posted in Cardio, Running
Leave a comment
090525
Zercher Reverse Lunges 12-8-6-4 @42, 52, 57, 64kg
Weighted Pull Ups 10-8-6-4 @ chain only, 5.5, 7.5, 12kg
Row 12 Rounds x 500m *60s rest btw rounds
Average: 2:03.3/500m
Posted in Cardio, Rowing, Strength
Leave a comment
090425
Press 3×3 @ 43kg
Zercher Squat 3×3 @63KG
Romanian Deadlift 3×3 @83KG
3R of
Good Morning 20Kg @ 20
Push Press x 20Kg dbs @ 12, 11, 10
Posted in Explosiveness, Strength
Leave a comment
please attach individual lap times for reference.