WOD 022410

5-5-5 of:-

Back Squats

Presses

Deadlifts

Result: Back Squat (80, 90, 100)kg/ Presses (45, 50, 55kg)kg/ Deadlifts (120, 130, 140)kg

then:-

"Barbara"

5 rounds for time of:

20 Pull Ups (Chest-to-bar)

30 Push Ups (Chest-to-floor)

40 Sit Ups

50 Squats

Result: 22:05mins

WOD 022310

Keangston's Farewell

3 rounds for time of:-

12 L-Pull Ups

4 Turkish Get Up @ 24kg

10 Burpees

4 Thrusters @ 60kg

8 Box Jumps @ 24"

6 KB Swings @ 32kg

6 Ring Dips

12 Squats

20 Double Unders

30 Situps

Result: 31:03mins

WOD 022210

"Angie"

For time of:

100 Pull Ups (Chest-to-bar)

100 Push Ups (Chest-to-floor)

100 Sit Ups

100 Squats

Result: 16:33mins

WOD 022110

Tom, Dick & Harry's 5km Sunday Run
Result: 24:14mins

then:-

Clibing session in Camp5 with the rest of the monkeys.

WOD 022010

Power Clean 3-3-3

Result: 60, 70, 80kg

then:-

3 rounds for time of:-

10 Push Presses @ 60kg

20 Push Ups (Chest-to-floor)

30 Pull Ups (Chest-to-bar)

Result: 13:55mins

WOD 021910

5mins Turkish-get-up

Result: 20 repetitions @ 20kg empty bar

then:-

5 rounds for time of:-

10 Deadlifts @ 100kg

10 Burpees

Result: 7:18mins

WOD 021810

In 20 minutes, do as many round as possible of:-

5 Hang Power Cleans @ 40kg

10 Handstand Push Ups

15 Squats

Result: 13rounds + 5 Hang Power Cleans + 7 Handstand Push Ups

then:-

Climbing Session in Camp5 with the monkeys!!!

WOD 021610

10 Burpees - 1 KB Swing @ 32kg

9 Burpees - 2 KB Swings @ 32kg

8 Burpees - 3 KB Swings @ 32kg

7 Burpees - 4 KB Swings @ 32kg

6 Burpees - 5 KB Swings @ 32kg

5 Burpees - 6 KB Swings @ 32kg

4 Burpees - 5 KB Swings @ 32kg

3 Burpees - 4 KB Swings @ 32kg

2 Burpees - 9 KB Swings @ 32kg

1 Burpees - 10 KB Swings @ 32kg

Result: 6:37mins

then:-

30secs Sling Shot

30secs Presses

30secs Single Arm Swing

30secs Push Presses

30secs Snatches

30secs Push Jerks

*All exercises are done with 16kg kettlebell, finish all exercises each hand before switching to another.

then:-

3 rounds for time of:-

5 Muscle Ups

20 Single Arm KB Situp @ 16kg

7 L-Pull Ups

80m Farmer's Walk @ 2 x 32kg

Result:24:26mins

I'm freaking hungry now! Haven't got myself much eaten since my light brunch which i ate a bun filled with dried barbequed meat and chicken floss and a cup of coffee. I can so swallow a cow now!

WOD 021510

6km Run

Result: 28:08mins

then:-

35secs Plank

35secs Side Plank, Left

35secs Side Plank, Right

45secs Pull Up Hold

then:-

In 10minutes, do as many round as possible of:-

10 Lateral Jumps

10 Clapping Push Ups (Chest-to-floor)

20 Walking Lunges

Results: 10rounds

then:-

6rounds of:-

10 Knees Up to Sprint 100m

Just got to burn all those unwanted calories stored in me since holidays started! Burn! Burn! Burn you m*ther f*cker!

WOD 021310

3 rounds for time of:

15 Overhead Squat @ 40kg

30 Pull Ups (Chest-to-bar)

45 DoubleUnders

Result: 14:06mins

WOD 021210

Endurance 021212

3 rounds of:

200m + 400m + 600m

Rest exactly time takes to finish each interval in each set.

then:-

Turkish-Get-Up 5-5-5

Result: 20, 20, 20kg

then:-

150 KB Clean & Jerk @ 24kg

Result: 14:43mins

Finally my new toy has arrived! Behold! The 30kg weighted vest! Tried running a kilometre with it, all I can say is I will never want to put on any extra weights!

WOD 021110

"PushMore 2nd Anniversary"

In 12 minutes, complete as many rounds as possible of:

3 Handstand Push Ups

6 Wall Balls @ 10kg

5 Burpees

Result: 12rounds + 1 Handstand Push Ups

Rest 6 minutes, then:-

3 Muscle Ups

6 Deadlifts @ 100kg

5 Box Jumps @ 24"

Result: 8 rounds + 2 Muscle Ups

After a long holiday since last Sunday, I really feels a little weak today. Haven't got my heart rate pumped so fast for the past 4 days, felt totally sinful and guilty for that. Thought of doing extra workout, but it seems like I'm pretty much at my limit already, will rest a little while more and see how it goes.

WOD 020610

3 rounds for time of:

10 Clean & Jerk @ 60kg

400m Run

Result: 14:26mins

I really need to improve on my racking position, or else I'm gonna hurt myself more whenever I attempt a barbell workout.

WOD 020510

Press 5-5-5

Result: 50, 50, 50kg

Improve presses by 5kg! Good effort!

then:-

15-12-9

Muscle Ups

Kb Snatch @ 24kg, L&R

Result: 11:23mins

Tough workout, nearly tear my skin again. But luckily just a tiny bit came off.

WOD 020410

5mins Turkish-Get-Up

Result: 10 repetitions @ Barbell 40kg

then:-

3 rounds for time of:

15 Front Squat @ 40kg

30 Push Ups (Chest-to-floor)

45 Double Unders

Result: 6:16mins

I was being kiasu-ed by Keangston (New PushMore fire breather) to increase front squat weights. But I've promise myself that, even if I'm not especting to rest, I should atleast have a lighter workout day (like what Lynn had told me). So I just stick to the rx'd weight. Got to admit that, it doesn't felt like how I wanted it, because I din get to sweat as much, not getting to tire myself out, it just don feel right. Orh well, is time to rest edm... time to rest...

WOD 020310

Endurance 020310

1min Run

1min Rest

1min Run

50secs Rest

1min Run

40secs Rest

1min Run

30secs Rest

1min Run

20secs Rest

1min Run

10secs Rest

And then go back up the ladder until the first minute.

then:-

Deadlift 3-3-3-3-3

Result: 135, 140, 145, 150, 155kg

*example of bad deadlift form (lumber curve is suppose to remain straight)

then:-

10 minutes as many burpees as possible.

Result: 155 repetitions (Chest-to-floor)

WOD 020210

Press 5-5-5

Result: 45, 45, 45kg

then:-

5 rounds for time of:

7 Push Jerk @ 55kg

25 KB Swing @ 32kg

Result: 15:56mins

Feeling terrible today, din't get enough sleep due to back muscle soreness, constantly have to keep stretching through out the whole night. Worse of all, woke up with sore throat. A very high chance that I might fall ill tomorrow.

Next up! either I'm going home now to start hibernating till god-knows-when, or I'm going to the nearest massage center for a session of relaxation massage.

Ciao.

WOD 020110

Endurance 020110

10km Run
Result: 57:36mins

I was having a hard time running after 6km. Yes, my knee problem is back again and caused me to rest every 400m, very frustrating. Guess I will have to consult a physician as soon as possible.

then:-

10mins Handstand Push Ups (Nose-to-floor)

5mins Squats

2mins Pull Ups (Butterfly)

1mins Push Ups (Chest-to-floor)

Result:

Handstand Push Ups = 58 repetitions

Squats = 286 repetitions

Pull Ups = 60 repetitions

Push Ups = 33 repetitions

Total = 437 repetitions

then:-

Back Squat 5-5-5

Result: 90, 90, 90kg