Bench Press 3×3 @67KG
Pull Ups 3×3 @15KG
Romanian Deadlift 3×5 @75KG
Press 3×4 @43KG
3R:
6 Nordic Curl
6 Reverse Nordic
AMRAP Tibialis Curl @8.5KG About 13 Reps
stop making me run so much and stop being a nerd.
091025
Posted in Strength
Leave a comment
110725
5R of:
60s 30% Wall Ball 13
60s 30% Burpee Broad Jump 13m
60s 30% SandBag Lunges 15m
60s 15 Cal Row
2min Rest
Posted in WOD
Leave a comment
110925
Mizuno S/Ediken Run with Dee-Lyn, Jason, Prakash, Tyra
4 x 1.4km – 4:14/km, 4:13/km, 4:09/km, 4:19/km
2 hours 13 min 13 seconds. Total for 21 laps (30km)
26th out of 64 teams.
Posted in Cardio, Running
Leave a comment
110425
3 Rounds of:
6min Bike
6min Row
5min AMRAP:
21 KB Deadlift @24KG KBs
5 Wall Walks
Zone 2 Intensity
Posted in Cardio, WOD
Leave a comment
110225
Doubles Hyrox Sim with Dee-Lyn at Savage South Quay – 1:31:10 | 148 BPM
Posted in Hyrox
Leave a comment
103125
3 Rounds of:
6 min Ski
6 min Row
5mins AMRAP:
5 Pull Up (Kip)
10 Push Ups
15 Squats
RPE3
Posted in Cardio, Rowing, Ski Erg, WOD
Leave a comment
102925
4 Rounds of 3 Mins of
3 Back Squat @ 60kg
5 30″ Box Jumps
4 Rounds of 3 Mins of
3 Bench Press @ 52.5kg
5 6kg Med Ball Chest Pass
14 Rounds of:
30s – RPE 9 Rowing
30s – RPE 2 Rowing
1:58.3/500m | 25SPM | 1774M
Posted in Cardio, Rowing, Strength
Leave a comment
102625
5R of 5min Amrap
10 Deadlift @70KG
8 Burpee Broad Jump
6 Manmakers @15kg DBs
4 Strict Pull up
*3min rest between rounds
Posted in WOD
Leave a comment
please attach individual lap times for reference.