Back Squats 7 x 3 [P]
70-75-80-85-90-93(1)-98(0)
7 mins EMOM
3 x Back Squats @ 80% 3RM of the day
@80kg (can increase)
PR 7 Minute EMOM backsquat
Then:
http://pushmore.com.my/2014/02/wod-022814/
Three rounds for time of:
15 Pull Ups
15 Dumbbell Thrusters @ 35lbs/25lbs
*10 minute time cap.
Beginner: Scale movements and load as necessary.
Advanced: DB @ 40lbs/30lbs.
6:42 as Rx”d
Front Squats 10 x 3 [C]
@80kg
8th set – 2 reps
9th & 10th set @ 70kg
*After each set, 15 Push Ups
PR: Front Squat 7×3 @80kg
LEGS JELLYYYY
Break, then
5 Rounds
10 DB Front Squat
10 DB Squat Jumps
10 Steps DB Lunges
20:42
LEGS & LOWER BACK JELLYYYY
Deadlift 7 x 2 (P)
80-85-90-95-100-105-110(1) kg (PR)
Slipped out of hand. Have to start using reverse grip.
PR Deadlift 1 rep max
Deadlift 3 x 5 (C)
@90 kg
Break, then
5 Rounds
7 Strict Pull Ups
7 Renegade Rows @ 40lbs
14 Vertical Jumps
14:21
Bonus:
Ab Ripper X
Back Squats 5 x 10 [C] / Light Load
@60kg
Back Squats 3 x 5 [C]
@85kg
PR 3×5 @ 85kg, previous 82
Break, then
12 mins running clock
Odd min – 12 Russian Swings @ 32kg
Even min – 12 Burpees
Just made it.
Workout at 6.15am
Squeezing in a workout before seminar with Milan Doshi
p90x Shoulders and Arms
+ Ab Ripper X
Front Squats 3 x 5 [P]
60-70-75
Front Squats 5 x 3 [C]
@80kg (PR)
2 PRs
1) 3 rep max. Previous 80kg x 2.
2) 5×3 @ 80kg
Break, then
5 Rounds
7 Ring Dips
14 Renegade Rows
43:42
Very misleading. Dips fail
Bonus:
Ab Ripper X
In & Out x 25
Seated Bicycle x25
Seated Bicycle (Reverse) x25
Seated Crunchy Frog x 25
Wide Leg Sit-ups x 25
Fifer Scissor x25
Hip Rock n’ Raise x25
Pulse Up x25
Roll-up/V-up Combo x25
Oblique V-up (R) x25
Oblique V-up (L) x25
Leg Climb x25
Mason Twist x 50
Shoulder Press 3 x 5 (P)
30-35-40(2)
Lame. Need to be doing more presses more often.
Push Press 5 x 3 (P)
40-42-45-50-52 (PR)
Break, then
5 Rounds
10 Inverted Ring Rows @ 24″ Box
15 Push Ups
10 Burpees
9:45
Back Squat 5 x 3 (P)
70-75-80-85-90-95 kg(PR)
5 mins EMOM
5 x Back Squats
@70kg
WOD 1
15 Minute AMRAP
3 Cleans @ 45kg
6 Russian Swings @ 32kg
9 Push Ups
8R+9
15 Minute Break, then
WOD 2
10 Minute AMRAP
200m Row
10 Box Jumps 23″
4R + 200m
15 Minute Break, then
WOD 3
For Time:
50 Renegade Rows
50 Step Lunges
DB @ 35lbs
20:41
@ Blitz Gym
Bench Press
5×5 @ 60kg
4th set – 4
5th set – 2
10 Rounds of:
5 Strict Pull Ups
10 Bench Press @ 40kg
15 Inclined Sit Ups
49:50
“Ogar’ Valentine” Fundraiser
http://pushmore.com.my/2014/02/ogars-valentine/
In light of the recent accident with Kevin Ogar. PushMore @ CrossFit Malaysia and Crossfit Vidatha are proud to present the first and only Ogar’s Valentine happening at PushMore today!
So you must be sitting there and wondering “What the heck is an Ogar and what does it have to with Valentines?”. The aim of this event is to raise funds to assist Kevin Ogar on his road to recovery. If you have not heard about the unfortunate incident you can get the details (or donate directly) here www.kevinogar.com. Let us all show our love for a fellow brother in need.
Event schedule:
10.30am-10.40am: Team Registrations
10.40am-10.50am: Briefing
11.00am: Workout starts in heats, with one heat starting every 20-30 minutes.
Clean and Press
45kg (PR)
Clean
50kg
Then:
Tag Team WOD
100 Walking Lunges
80 Wall Balls @ 10kg
60 KB Swings @ 24kg
40 Burpees
20 KB Thrusters @ 24kg (killer)
40 Single Leg Squats
80 Pushups
100 Squats
18 minute time cap. DNF at SLS.
February 28th, 2014 
