March 13th, 2015 
@ Gardens Hotel
50 Strict Pullups (5 Minutes EMOM, 5 minute rest, 5 Minutes EMOM)
75 Single Leg Squats
10 Minute AMRAP
7 DB Push Press @ 12.5kg
7 Burpees
7R
90 seconds arch hold
Archive for the ‘JW Program’ Category
130315
060315
@ Shereton Hotel, Hanoi
50 Single Leg Squats
EMOM 5 Minutes, 7 DB Push Press @ 35lbs
10 Minute AMRAP
5 DB Snatch @ 35lbs
10 Burpees
4R + 5 + 3
Extras
3 Rounds
B Curlz 7s
Dips 5
050315
@ Shereton, Hanoi
Bench Press (Smith Machine)
3-3-3-3-3
@ 70kg
50 Pullups
(EMOM 5 pullups x 10 minutes)
Lat Pulldown
5×5
100-125-137.5-150(3)
50 DB Thrusters @ 35lbs for time
5:23
Hallow Hold
061114
“Lynne”
5 rounds, for max reps
Body weight Bench Press, scaled @ 40kg
Pull-ups
16/17
16/15
16/12
14/13
12/11
051114
Back Squats
2-2-2-2-2
80-85-90-95-100-105 kg
Wide Grip Pull Ups
45
Ring Push Ups
45
4 Rounds
250m Row
25 Burpess
14:35
021114
@Hilton Opera Hanoi
5 Rounds for max reps:
Lat Pulldowns @ 10 plates
Chest Press @ 10 plates
13/19
13/19
13/16
13/14
11/13
Tabata Air Squats
19, 20, 17, 16, 18, 16, 15, 20
Row 1,000m for time
4:28
011114
@Hilton Hanoi Opera, Hanoi
5 Rounds
Row 250m
10 DB Thrusters @ 16kg
12:04
Hollow Hold
120 seconds
301014
Back Squats
5×3 (C)
@90 kg
Shoulder Press
2-2-2-2-2
30-35-37-39-40 kg
KB Shoulder Press
3 Sets x Max rep (R&L)
10,3+1
10,3+1
10,5+2
4 Rounds
1 Minute Row for Calories
1 Minute Wall Balls
1 Minute rest
14/10
15/7
14/7
17/8
291014
Front Squats
3-3-3-3-3
50-60-70-75-80 kg
7 Minute Ring Dips for Quality
21
WOD
3 Rounds
10 Hang Power Cleans @ 35kg
50 Squats
30 Double Unders
10:45
Arch Hold
120 Seconds
261014
@Doubletree Hilton, KL
WOD:
5 Rounds
10 DB Power Snatch @ 15kg (alternating arms)
10 Kipping Pull Ups
10 Push Ups
15 Squats
13:25
Hollow Hold
120 Seconds