PushMore

75 Push Jerks @ 40kg/25kg for time.
*Each time you break, do 5 push ups immediately.
**Compare to 082311.

Beginner: Complete 50 reps, scaling load as necessary.
Advanced: Push Jerks @ 50kg/30kg.

Strength Menu:
Beginner: Spend 10 minutes practicing handstands/handstand push ups.
Intermediate & Advanced: 3 x Max Reps Strict Ring Dips(rest 90 seconds between sets)

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Pre-workout Mob RX:-

Seven rounds for time of:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Squats

Beginner: Complete 5 rounds.
Advanced: Complete 10 rounds.

Strength Menu:
Beginner: Deadlift 5-5-5-5-5
Intermediate & Advanced: Deadlift 5 x 5(Load is at 90% of current 5RM)

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Happy Chinese New Year to all who celebrate! Please note that the gym will be closed from 23/1/2012 to 29/1/2012. We will still be posting up WODs, so no reason to lay off completely! Enjoy the holidays!

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Four rounds of:
Run 400m
Rest 2 minutes

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Chris McDougall: Are we born to run?

Happy Chinese New Year to all who celebrate! Please note that the gym will be closed from 23/1/2012 to 29/1/2012. We will still be posting up WODs, so no reason to lay off completely! Enjoy the holidays!

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“Death by Handstand Push Ups”

With a continuously running clock, do 1 handstand push up the first minute, 2 handstand push ups the second minute, 3 handstand push ups the third minute.. continuing for as many minutes as you are able to. Use as many sets as needed to complete the handstand push ups.

*Compare to 072611.

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Deep water solo-climbing:-

Happy Chinese New Year to all who celebrate! Please note that the gym will be closed from 23/1/2012 to 29/1/2012. We will still be posting up WODs, so no reason to lay off completely! Enjoy the holidays!

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Eight rounds of:
20 seconds Push Ups
10 seconds Rest
20 seconds Squats
10 seconds Rest

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From the K-Star:

Happy Chinese New Year to all who celebrate! Please note that the gym will be closed from 23/1/2012 to 29/1/2012. We will still be posting up WODs, so no reason to lay off completely! Enjoy the holidays!

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OPT‘s “Flight Simulator”

For time of:
5 Unbroken Double Unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

*You MUST stop between sets. You CANNOT skip singles in between sets.

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Manny Pacquiao, currently the best pound-for-pound boxer in the world:-

Happy Chinese New Year to all who celebrate! Please note that the gym will be closed from 23/1/2012 to 29/1/2012. We will still be posting up WODs, so no reason to lay off completely! Enjoy the holidays!

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Run 5 km for time.

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An integral part of our culture, every Chinese New Year brings the appearance of lion dance troupes. Malaysia is home to a number of world champion teams. These athletes demonstrate an amazing combination of strength, speed, power, coordination, agility, balance and accuracy. Here’s world champion, Kun Seng Keng, performing at local mall 1-Utama for the 2012 festivities:-

Happy Chinese New Year to all who celebrate! Please note that the gym will be closed from 23/1/2012 to 29/1/2012. We will still be posting up WODs, so no reason to lay off completely! Enjoy the holidays!

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Eight rounds for max reps of:
20 seconds Burpees
10 seconds Rest

Strength Menu:
All levels: Spend 10-15 minutes practicing gymnastics skills of choice. For reference, visit Gymnastics WOD.

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From our friends at Naga DDB:-

Run 1.6km for time.
Rest*, then:-
Run 1.6km for time.

*Rest period is half the time it taken to complete the first 1.6km.

Strength Menu:
Beginner & Intermediate: Push Jerk 3-3-3-3-3
Advanced: Push Jerk 1-1-1-1-1

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Please note that the gym will be closed from 22nd January to 29th January. Wishing all who celebrate a Happy Chinese New Year!

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Five rounds for time of:
10 Kettlebell Swings @ 24kg/16kg
20 Burpees
30 Double Unders

Beginner: Complete 3 rounds, scaling movements as necessary.
Advanced: KB @ 32kg/20kg.

Strength Menu:
Beginner & Intermediate: Deadlift 5-5-5-5-5(add 2.5-5kg from last workout)
Advanced: Deadlift 1-1-1-1-1-1-1

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