WOD073108 Thursday

In 15 minutes do as many rounds as possible of:

2 Shuttle Runs
10 Push Press @ 20kg
10 Ring Dips

WOD 073008

"PushMore Gone Bad"
5 rounds of:
(total reps)

KB Swing @ 32kg, 15 secs
Rest, 45 secs
Wall Ball @ 20lbs, 15 secs
Rest, 45 secs
Weighted Pull Up @ 16kg/35lbs
Rest, 45 secs
Burpees, 15 secs
Rest, 45 secs
Sumo Deadlift High Pull @ 24kg
Rest, 45 secs

Clock will run continuously from start to finish of the workout.

WOD 072908

Five rounds for time of:
1 Turkish Get Up L/R @ 20kg
20m Racked Overhead Walk L @ 20kg
20m Racked Overhead Walk R @ 20kg
20 Box Step Ups @ 24"

WOD 072808 Monday

"Angie"
For time of:
100 Pullups
100 Pushups
100 Situps
100 Squats

Complete all reps of each exercise before moving to the next.

WOD 072608

Workout can be done in tag team or single format as follows:

Tag Team Format:
In 10 minutes, do as many rounds as possible of:
10 Tyre Flips
KB/DB Push Press @ 20kg/45lbs

One partner will flip the tyre while the other continues doing push presses until tyre flips are done, then positions are changed. Record rounds and reps for push presses.

OR

Single Format:
In 10 minutes, do as many rounds as possible of:
10 Tyre Flips
10 KB/DB Push Press @ 20kg/45lbs

WOD 072508

"Cindy"
In 20 minutes, do as many rounds as possible of:
5 Pull ups
10 Push ups
15 Squats

or

"Mary"
In 20 minutes, do as many rounds as possible of:
5 Handstand push ups
10 Single leg squats (alternating)
15 Pull ups

Pick your choice of girls and go.

WOD 072408 Thursday

TABATA MASHUP of:

Ring Pushups
KB Double Cleans @ 16kg

WOD 072308 Wednesday

50 box jumps @ 24"

50 jumping pullups

50 kb swings @ 16kg

50 walking lunges

50 knees to elbows

50 double push press @ 12kg/25lbs

50 sumo deadlift @ 24kg

50 wall ball @ 20lbs

50 burpees

50 double unders or tuck jumps

LAST CLASS IS AT 8:15pm

WOD 072208 Tuesday

5 rounds for time of:

15 Handstand pushups
40m Farmers walk @ 2 x 24kg

WOD 072108 Monday

FIVE ROUNDS FOR TIME OF:
1 KB Snatch + 5 Overhead Squats (L/R @ 20kg KB)
5 Muscle Ups

*Sub. for One Muscleup is 3 Ring Dips and 3 Pullups

WOD 071908 Saturday

3 rounds for time of:
50 Double Unders
10 KB Snatch L/R @ 20kg

WOD 071808 Friday

15-12-9 of:
KB swing 32kg
Weighted Pull Ups 24kg

WOD 071708 Thursday

Four rounds for time of:
10 shuttle runs
50 Squats

WOD 071608 Wednesday

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Compare to WOD 032208

WOD 071508 Tuesday

Do as many rounds as possible in 30mins of:
12 walking lunges
15 situps
15 kb swing @ 24kg
5 burpees

WOD 071408 Monday

Five rounds of:

Double Kettlebell Press 24kg for max reps.
*There is no time component to this workout.

WOD 071208

21-15-9 of:
Wall Ball @ 20lbs
Pull Ups
Jumping Lunges

WOD 071108 Friday

For time of:
50 handstand pushups
50 ring dips
50 pushups

WOD 071008

PushMore 300
Three rounds for time of:
20 Pull Ups
20 Push Up to Sumo Deadlift @ 2x32kg
20 Box Jump 24"
20 KB Double Clean @ 12kg
20 Knees to Elbows

Compare to 040408.

*Note: Please be on time for the class times, this might(will) be a long workout

WOD 070908 Wednesday

100 KB snatches for time @ 24kg

*This workout is for the total reps of left & right arm. No limit to hand switches or ground placement of KBs.

WOD 070808 Tuesday

"Andrew"
In 20 minutes, do as many rounds as possible of:
5 Pullups
10 Burpees
15 Situps

WOD 070708 Monday

12-9-6 of:
Burpee Thruster @ 35lbs
Weighted Pull-Ups @ 45lbs

WOD 070508

21-15-9 of:
Burpees
KB Swings @ 24kg
Pull Ups

Notice

We will be opening at 9:30am this Saturday (5th July 2008)
Thank you.

WOD 070408 Friday

Tabata Mash Up
8 rounds of:
20s handstand pushups
10s rest
20s knees to elbows
10s rest

Workout is scored based on total reps.

WOD 070308 Thursday

5 rounds for time of:

1 lap(40m) walking lunges
3 turkish getup @ 24kg
9 full KB swings @ 32kg

View Results HERE

NEW TIMETABLE FOR WODs !!!

Dear All,

It's time to start following our timetable!
Please visit pushmore.com.my and read details in the News & Events section on the main page. Thank you.

WOD 070208 Wednesday

For time of:

30 wall ball
45 pushups
45 situps

30 wall ball
35 pushups
35 situps

30 wallball
25 pushups
25 situps

View results HERE

WOD 070108

For time of:
45 Double Unders
45 Double KB Cleans @ 20kg
45 Ring Dips
45 Double Unders

View results on www.pushmore.com.my