December 31st, 2013 
Last Workout of 2013 @ Yongpyong Ski Resort, South Korea
50 Burpees for Time… On a Snowboard
Archive for December, 2013
311213
281213
28 – 31 December 2013
Snowboarding at YongPyong Ski Resort, South Korea
261213
Operation No Rest Day END Because of SG Trip ;(
Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (GG here, 15:05 on this alone)
50 Burpees
50 Double Unders
Modified:
Knees to Elbow = Toes to Bar
Back Extensions = Good Mornings @ 10kg
Time: 1:02:27
241213
Day 16 Operation No Rest Day
Find 2RM Deadlift
90kg. Haven’t done Deadlift for months, don’t want to push it.
Find 2RM Push Press
Skipped. Lower back funny.
Break, then
5 Rounds
15 Push Ups
15 Goblet Squats
20 Steps Lunges
KB@24kg
12:04
231213
Day 15 Operation No Rest Day
Back Squats 5 x 3
( Constant )
@80kg (5 x 3 PR!)
Comfortable. To increase to 82.5 next attempt.
Back Squats 3 x 5
( Constant )
@70kg
*5 Strict Pull Ups after all sets
Break, then
3 Rounds
25 KB Swings
25 Burpees
KB@24kg
14:29 (Legs super GG, can’t do burpees properly)
221213
Day 14 Operation No Rest Day
Gym @ Setia Sky Residences
Ski Machine
5 minutes
Stretch Machine
5 minutes
Chest Press
6 x 12
8-10-12-14-16-18 kg
GHD
3 x 15
AB Cruncher
2 x 12 @ 32kg
Swimming
6 laps
211213
Day 13 Operation No Rest Day
Hero WOD:
“Murph”
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Split to 5-10-15
47:13
Compared to http://www.pengjoonblog.com/hero-wod/wod121512/
1:05:38
201213
Day 12 Operation No Rest Day
Back Squats 3 x 10
( Progressive )
40-50-60-70
Back Squats 5 x 3
( Constant )
75kg (Comfortable, can increase to 80kg next)
Break, then
5 Rounds
5 Pull Ups
10 Heavy Russian Swings
15 Push Ups
KB @ 32 kg
8:13 (right lower back feels funny again after WOD)
191213
Day 11 Operation No Rest Day
Bench Press
10 x 10 @ 50kg
7th set – 7
8th set – 7
9th set – 6
10th set – 6
181213
Day 10 Operation No Rest Day
Front Squats 5 x 3
( Progressive )
50-60-70-75-80(2)
Rack Lunges 3 x 10
( Progressive )
20-30-40
Break, then
5 Rounds
10 DB Step Ups
10 DB Sqt Jumps
10 Bar Touches
DB @ 35lbs
Approximately 25 minutes. Forgot to see time.
Underestimated Step Ups. Legs fatigue from previous WODs.