Workout Diary @tormat - Tumblr Blog

2016.11.21

A. Daily max of c&j -》120kg B. EMOM 10min c&j 95kg C. EMOM 10min - 6x t2b + 4x c2b + 2x bar mu D. WOD 12min amrap - 1x thruster - 2x bar facing burpeet - 2x thruster - 3x... Result: 11 burpeet +11 thruster 42,5kg

•18+ Adults Only

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2016.11.18

A. 5x2 hang snatch daily max--》85kg B. 5x2 squat clean&jerk 92kg C. EMOM 10min - 5x deadlift 150kg - 10x ghd back extension D. WOD 3 rounds for time - 300m row - 9x c&j 75kg - 30x air squat - 14x hspu - result: 13:48

2016.11.14

A. snatch from blocks daily max: 85kg

B. 5x2 Snatch from block 70kg

C: 6x2 pause back squat 130kg

D. WOD for time

1000m skierg

30x clean 50kg

50x burpee

result: 8:15

2016.11.11

A. Daily max of Clean & Jerk 115kg

B. EMOM 10min 92kg

1 power clean

1 squat clean

1 split jerk

C. Daily max of ohs 87kg

D. 5x5 ohs 62kg

E. WOD tc: 9min

50x du

10x t2b

40x du

20x t2b

30x du

30x t2b

20x du

40x t2b

10x du

50x t2b

result: 251 reps

2016.10.08

A. Snatch daily max 80kg

B. 3x3 snatch 60kg

C. 3x1 snatch 77kg

D. EMOM 12min

odd: 14x ring push up

even: 10x c2b pull up

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2016.11.07

A. Find the daily max of clean&jerk --> 117kg

B. 3x3 clean & jerk 80kg

C. 3x1 clean & jerk 105kg

D. 6x2 back squat 120kg

E: WOD

7min amrap

9 thruster 50kg

5 ring muscle up

result: 3 rounds + 3 muscle ups

2016.11.05

Warm up

8 min amrap

10x burpees

20sec rope workout

30sec plank

Weightlifting

Find the daily max of snatch complex -->72kg

2 snatch high pull

1 squat snatch

1 ohs

WOD I.

14min amrap of

1 ring muscle up

3 squat snatch 60kg

5 overhead squat 60kg

result: 7 rounds +1 muscle up

WOD 2. in team of 3

amrap 35min

10-10-10 toes to bar

20-20-20 chest to bar

30-30-30 ghd sit up

odd: 400m row / even: 400m skierg

result: 3 rounds

2016.11.03

A. Find tha daily max of clean from block triple --> 100kg

B. 5x3 clean from block 80kg

C. Find the max deficit hand stan push up (5 10kg plates)

D. WOD

3 rounds for time

400m row

60x double unders

90m farmer carry 2x24kg

30x wallball 9kg

20x push up

10x clean & jerk 60kg

result: 34:28

2016.11.02

A. Find the trple daily max of clean from block --> 100kg

B. 3x4 triple clean from block 72kg

C. 5x5 back squat 100kg

D. WOD 1.

20min amrap of

100x double unders

40x walking lunge

result: 6 rounds + 75

E. WOD 2.

14min amrap

200m skierg

7x burpee

result: 11 rounds + 100m ski

2016.10.31

Warm up

3 rounds of

12x medball overhead squat 9kg

10x push up

Strength

4x15 weighted sit up 10kg

METCON 1.

every 3 minute on a minute 21min

7x hang squat clean 50kg

7x front rack lunge 50kg

7x stoh 50kg

7x pull up

METCON 2.

5 rounds for time

20 weighted sit up 10kg

30 sec hand stand hold

result: 7:21

•18+ Adults Only

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2016.10.29

A. Daily max of 2x power clean + 1x jerk --> 105kg

B. AMRAP 12min 60kg

3min power clean

3min stoh

2min power clean

2min stoh

1min power clean

1min stoh

result: 65 power clean + 55 stoh

C. ROW + SKI in team of 3

4,5km row + 4,5km ski / each performs 500m

result:17:00 + 17:12

D. Team WOD

100reps of

pull up

deadlift 60kg

push up

wallball 9kg

box jump 60cm

thruster 40kg

toes to bar

result: 22:40

2016.10.27

Find the daily max of snatch balance .--> 80kg

4x3 52kg

3x2 57kg

2x2 60kg

1x1 70kg

EMOM 12mi

odd: 30sec ring push up

even: 30 sec superman hold 10kg

WOD

amrap 10min

10x box jump 60cm

5x c&j 70kg

100x double unders

result: 2 rounds + 106 reps

2016.10.25

A. Double jerk from rack daily max 105kg

B. 5x3 double jerk from rack 90kg

C. 3x5 back squat 115kg

D. EMOM 10min - 4 deficit hspu + 1 legless rope climb

E. WOD

9-7-5

ring muscle up

power snatch 60kg

result:11:38

2016.10.24

A. Daily complex -->105kg

2x deadlift

1x hang pull

2x hang clean

1x push jerk

1x split jerk

B. 3x2 daily complex 75kg

C. Front squat daily max --> 145kg

D. 5x2 front squat 102kg

E. WOD

amrap 12min

30x box jump 75cm

60x stoh 50kg

90x med ball clean 9kg

result: 171reps

2016.10.21

A. Find the daily max of snatch complex --> 80kg

2x snatch high pull

1x hang snatch

2x overhead squat

B. 3x snatch complex 60kg

C. 1x snatch complex 72kg

D. Daily max of back squat --> 162kg

E. Back squat

3x4 107kg

1x3 114kg

2x2 122kg

1x 145kg

F. WOD

20min amrap

50x wall ball 9kg

40x kettlebell swing 24kg

30x burpee

20x chest to bar pull up

100x double unders

result: 1 round + 190rep (50 double unders)

•18+ Adults Only

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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.

✓ Live Streaming✓ Interactive Chat✓ Private Shows✓ HD Quality✓ Free Actions

Free to watch • No registration required • HD streaming

2016.10.20

A. Find the daily max of clean & jerk --> 112kg

B. Clean & jerk

3x4 87kg

1x3 92kg

C. 5x3 Clean high pull 112kg

D. EMOM 10min

odd: max cal skierg (sum:85cal)

even: 10x toes to bar

2016.10.19

Weighlifitng

Find the daily max of snatch balance --> 95kg

5x2 snatch balance 65kg

3x1 snatch balance 75kg

1x10 snatch balance 50kg

Conditioning

5 rounds for time

300m row

1min plank

result: 11:41

WOD

4 rounds for time

25x box jump

10x burpee

10x power clean 60kg

result: 13:04

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