WOD 012910

Endurance 012910

6 rounds of:

90 seconds on

90 seconds off

Result: Averagely 500m ran every 90 seconds, total of 3km ran.

Felt all the soreness from before, especially soreness from my gluteham and culf, nearly got a cramp.

then:-

Front Squat 5-5-5

Result: 80, 85, 85kg

The lousiest strength workout for me. My problem is, I have difficulty on racking bar. Will be doing research on the racking as well as more strentching for my shoulders and wrists.

then:-

30 KB Swing @ 32kg

15 Pull Ups

24 KB Swing @ 32kg

12 Pull Ups

18 KB Swing @ 32kg

9 Pull Ups

* Workout is done with additional 20kg weighted backpack.

Result: 7:16mins

I realized having to carry the additional 20kg backpack, helps a little on the Kb swing due to it's balancing on both front and back core, thus it felt less tiring and managed to do 30 repetitions in one go.