WODs log April 4.1

*numbers in bold indicate reps completed 
*read here to understand my WOD logging better

Apr 1
[Weightlifting, Metcon]
Learned to Clean. 
WOD of 
Clean 20kg
Supine Row bodyweight
Decline Sit-ups
10 rounds of 10-to-1;
each round followed by 10 BW squats (total 100) for time.

Apr 3
[Weightlifting, Strength]
Learned Thrusters by warming up front squat and push press.
WOD of
Front squat 20kg 5x3
Push press 20kg 10x3
Thrusters 20kg 5x3
Backsquat 30kg 10x3
+ some "shoulders Day" w dumbbells

Apr 4
Badminton 2h. Two games of doubles (one forced into rubber set). Four games of singles.

Apr 9
[Strength, Calisthenics and Stretch]
Yoga 1h30m
WOD for shoulders mobility day;
Chest-to-wall handstand 10" 60s x3
High Pulls 2x8; Press 20kg 2x8
Toes-(almost)-to-bar 3 sets to failure
10" inclined push-ups 2 sets to failure.

Apr 10
[Metcon, Strength]
WOD of
20 ring rows + Plank (the time taken to do 20 ring rows)
20 burpees + KB swing 16kg (the time taken to do 20 burpees)
Row 300m + Forward hold 8kg (the time taken to sprint/row)

2 rounds for time 20:15
AND
10:00 EMOM of backsquat 30kg 5 reps

April 11

Badminton

April 12

Learned basics to Snatch and Turkish get-up (and avoiding these mistakes!) 30mins; Yoga 1h. 

April 13
[Strength, Metcon]

1km run (warm-up)
Overhead squat 20kg 8x3 (to build up stability)
Snatch 20kg 5x3 (stopped due to left shoulder immobility).
Clean 20kg 8x3 (warm up)
Clean and jerk 20kg x8 25kg x8 30kg x5 (PB)

WOD of;
4 Knees-to-elbow
6 Box jumps
8 Air wall ball 5kg
10 Burpees
5 rounds for time 15:56

April 14
[Cardio]
AM: Cycle 35mins
PM: Run 6km

April 15

Badminton 2hours and 4km run.

April 16
Badminton 1 hour and 1h30m yoga

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