Bench Press 8×8 @52KG
Then:-
“Death by Burpees”
With a continuously running clock, do 1 burpee the first minute, do 2 burpees the second minute, 3 burpees the third minute.. continuing for as many minutes as you are able. Use as many sets as needed to complete the reps for each minute.
13 Minutes + 13 @ 10KG Vest
Today’s the last day of my PushMore membership. Checked out the computer to find out that over the last year, I’ve clocked 182 days in PushMore. Considering that I have been out of the country about 90 days give or take, and minus Sundays which would be about 182 out of 275 days. Hmm…
It’s amazing how fast time flies. I could still remember clearly the first week doing WODs after the foundation. How extremely torturous it was.
Even though I still suck balls at squatting but thanks to Crossfit, I’m definitely at the best shape of my life & I’ve never been this passionate about training before this. Though I have to say I’ll never forget the man Tony Horton who got me started to get back in shape and I’ve never looked since.
5 minutes for reps of Turkish Get Ups(use a moderate load, focus on good form and technique). 12@20KG
Then:-
In 18 minutes, work up to a heavy Clean & Jerk. *It can be a any combination of a power clean/squat clean and push jerk/split jerk.
PR @67KG.
Missed Clean @70KG
Rest 2 minutes, then:-
Tabata Wall Balls @ 10kg/5kg
41 Reps
5 minutes for reps of Turkish Get Ups(use a moderate load, focus on good form and technique). 10@20KG
Then:-
Correctional Front Squats 5×5 @40KG
Then:-
25-20-15-10-5 reps for time of:
Strict Pull Ups
Double Unders x2
16:27
Correctional Back Squats 5×5 @40KG
Single Arm KB Squat 2×5 @20KG
Focus:
More Weight on the left leg
Pause at the bottom for a second
Drive up with left leg
Bench Press 5-5-5-5-5 @52.5-55-57.5-60-65(4)-70(1)
Deadlifts 5×5 @90KG *last 2 sets with belt
3 Mins AMRAP of:
Burpees
57
Burpee Bet Payback 1000/1000 FINALLY
Bench Press 8×8 @51KG
Every Minute for 15 Minutes:
6 Burpees @20KG Vest
DNF after 7 rounds. 20KG kinda heavy
Burpee Bet Payback 937/1000
High Bar Back Squat 5×5@ 50KG
Left Hip still hurting
AM WOD
In 15 minutes, find your Strict Press 1 rep max. @52.5KG PR
then:-
“Annie”
50-40-30-20-10 reps for time of:
Double Unders
Sit Ups
6:47
PM WOD
Weighted Strict Chin Ups 5 x Max Reps @20KG (8,6,6,6,6)
Deadlift 3-3-3-3-3 @80-90-100-110-120(1)
Burpee Bet Payback 895/1000