30mins Indoor Run | 3.78KM | 7:56/km 131BPM | 176spm
stop making me run so much and stop being a nerd.
090125
Savage South Quay opening
Bench Press 3×3 @63KG
Wanted to do Romanian Deadlift – but body was tired.
Concept 2 Bike – Cooldown 30min Bike
Posted in Active Recovery, Indoor Bike, Strength
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083125
AM:
90m Run (Stopped after 51mins)
6.92KM | 7:29/km | 117BPM | 170SPM
PM:
Group of 5 person (Michael, Calista, Orange, Dennis, Chin Mun)
A. 250m Ski
B. 250m Row
C. 10× Medball Situps @ 3/4kg
D. 15× KTB swing @ 24kg
E. 10× Medball Situps @ 3/4kg
F. 10× Squat Throw @ 3/4kg
G. 15× PushPress @ 10kg
H. 10× Squat Throw @ 4kg
Capped at 50mins
Posted in Running, Team WOD
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083025
3x20m Sled Push 135,150
3x20m Sled Pull 90,100,110
16m EMOM
60s Double Unders – 55
60s Walking Lunges 25KG – 17 meters
60s Burpee Broad Jump 17 meters
60s Rest
Posted in Strength, WOD
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082725
Zercher Reverse Lunges 12-8-6-4 @40,50,55,62KG
Weighted Pull Ups 10-8-6-4 @ BW, 5KG, 7KG, 11KG
Row 11 Rounds x 500m *60s rest btw rounds
Average 2:03:4/500m
Posted in Strength, WOD
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082625
Zercher Squat 3×3 @62KG
Romanian Deadlift 3×3 @82KG
Bench Press 3×3 @64KG
3R:
20 Banded Good Morning
AMRAP DB Push Press 20KG @11,10,10
Posted in Strength
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082425
90min outdoor run. Cut short to 62mins. Abs cramping
8:23km | 7:37/km | 176spm | 116BPM
Posted in Running
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082325
4 x 15m sled push – worked up to 175kg
4 x 15m sled pull – worked up to 115kg
16 min EMOM
60s row @ 14c
60s wall ball @ 15
60s box step up @ 15
60s rest
Posted in Strength, WOD
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please attach individual lap times for reference.