seen from United States
seen from United States
seen from United States
seen from Germany
seen from Malaysia
seen from United States
seen from Austria
seen from China
seen from United States
seen from Latvia
seen from Japan
seen from Bangladesh
seen from United Kingdom
seen from Germany
seen from United States
seen from Singapore
seen from United Kingdom
seen from United States
seen from United States
seen from Lebanon
101. Jul 13, Fri
Flow x 12 [16kg KB, 10# dbs]
1: 20 KB swings
2: 20 1-arm DB rows (10/arm)
3: 12 OH alt. lunges
E2MOM 10
3 Snatch high pulls [55, 55, 55, 60, 60]
Every 90s x 5
3 Snatch balance [pvc pipe]
WOD
3 rounds
30 Back squats (from floor) [35]
30 American KB Swings [16kg, Russian]
30 Sit-ups
3 minute rest
3 rounds
30 OHS [35]
30 Sit-ups
{Reached only up to 1st round of OHS, 16 reps}
Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
Free to watch • No registration required • HD streaming
99. Jul 10, Tue
Flow x 12
1: 20 alternating DB lunges
2: 10 Filly press
3: 30s hollow hold
E2MOM 14
2 snatch high pulls + 1 snatch
Every 90 sec x 10
3 back squats (55, 60, 65, 70, 75, 80% all the way)
[75, 80, 85, 90, 100, 105 all the way]
EMOM 14
Odd: 3 wall walks
Even: 40s KB front rack hold [20 then 25# dbs]
WOD
21-15-9
DLs [95]
Box jumps [20″ box step ups]
{11:29}
131.2018.35 Feb 28, Wed. Back from vacay in Iloilo and Bacolod. Back to regular programming. Flow x 12 1: 40s OHS hold [pipe] 2: 40s KB front rack hold [8kgs] 3: 10/side filly press [5s] EMOM 14 1: 3 snatch high pulls [35...55] 2: 1 snatch [35] Every 90s x 9 1-3: 5 BS @ 70% [80] 4-6: 3 BS @ 75% [85] 7-9: 1 BS @ 80% / 85% / 90% [90, 100, 105] 20-15-10-5, 12 mins Hang clean and jerks [35] TTB [Toes to KB] {10:48 / 12} 5 RFT, 12 mins 5 sets UB Masters/Girls: 1 TTB + 1 CTB/pull-up [Kipping, Kipping knee raises] Boys: 2 TTB + 2 CTB
114.2018.18 Feb 2, Fri.
Not feeling so strong that day. Tired I guess. But worked out anyway. Didn’t do the full WOD.
Day 30 #theoutlaway #2014
WOD 131007:
BBG
1) 15 minutes to establish a 3RM UB Hang Snatch (top of knee). - 155
2) Hang Snatch: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1 –rest as needed.
-140 - ok
- 150 - ok
-155, missed
- 160 -ok
3a) 4X3 Snatch High Pulls from Blocks @ 110% (of max Snatch) – rest 60 sec. - 185 x 4Â
3b) 4X45 sec. Bench Row Holds (use DB or KB in each hand) – heaviest possible, rest 60 sec. - X
Conditioning
Time to beat: Elisabeth Akinwale – 7:03.
For time:
45 TTB
-then-
3 rounds of:
15 Deadlifts 235/155# 15 Back Squats 235/155#
*Notes: Use one bar for this workout, and racks may NOT be used. The bar must be must be taken from the ground and placed in the back rack to perform Back Squats. If your 1RM Clean & Jerk is less than 250/165#, scale to 205/140# (or as needed).
Score: Used 185 (gay. #trainsmarttho) got to 2 rounds + 6 deadlifts at around 13:08 then had to stop because class had to start. KADIRE SYA THO.Â
Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
Free to watch • No registration required • HD streaming
Day 1 #theoutlawway #2014
WOD 130812:
BBG
For 1 and 2 refer to 130715.
1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang). - 155
2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec. - 135
3a) 5X3 Snatch High Pulls @ 115% of #1 – rest 60 sec. - 175
3b) 5X6 Pendlay Row – heaviest possible, rest 60 sec. - X
Conditioning
3 rounds for time and reps of:
3:00 to complete-
Row 500m (all out)
ME Muscle-Ups in the remaining time
Rest 2:00 after each round.
*Note: Each 500m row should be all out. Do not strategize to allow for more MU.
1:37, 0
1:49. 1
2:02, 0
