WOD 053110

For time of:-

100 Squats

2 Double Kettlebell Jerks @ 28kg

80 Squats

4 Double Kettlebell Jerks @ 28kg

60 Squats

6 Double Kettlebell Jerks @ 28kg

40 Squats

8 Double Kettlebell Jerks @ 28kg

20 Squats

10 Double Kettlebell Jerks @ 28kg

Result: 11:47mins

then:-

"Filthy Fifthy"

50 Box Jumps @ 24"

50 Jumping Pull Ups

50 Kettlebless Swings @ 16kg

50 Walking Lunges

50 Knees-to-Elbows

50 Push Press @ 20kg

50 Sumo Deadlift @ 24kg

50 Wallball @ 10kg

50 Burpees

50 Double Unders

Result: 23:10mins

Nothing to brag about, I am disappointed of my result. I was asked to kill it below 20 minutes, and I've ended up taking 3:10 minutes more. This is unacceptable and that means, I need more training and punishment should set place!

WOD 052910

"FMP - Man Down"

Situation:
While on a FID (foreign internal defense) mission to train Afghani military in patrol tactics, your squad was contacted by a group of armed insurgents, wounding one of the Afghani soldiers. You were able to eliminate the initial threat, but more insurgents are on their way. The wounded man has a life threatening gunshot wound to the leg, and while your medic has stabilized him for transport, he must get advanced medical care immediately if he is to live.

Objective:
Transport wounded teammate to medical aid station approximately 5 kilometers (3 miles) in 30 minutes or less. Repel any enemy attacks along the way as quickly and efficiently as possible.

Note – This workout is intended to be performed with a partner.

4 Rounds of:-
Man 1 Carry Man 2 – 200 Meters
Both do 25 Push Ups
Man 2 Carry Man 1 – 200 Meters
Both do 25 Push Ups

4 Rounds of:-
Man 1 Carry Man 2 – 200 Meters
Both do 25 Sit Ups
Man 2 Carry Man 1 – 200 Meters
Both do 25 Sit Ups

4 Rounds of:-
Man 1 Carry Man 2 – 200 Meters
Both do 25 Squats
Man 2 Carry Man 1 – 200 Meters
Both do 25 Squats
*You have 30 minutes to get the wounded soldier to the aid station. Don’t waste time.

Result: 48:20mins (instead of the full mission, only manage to do half of it.)

WOD 052810

"Nutts"

For time of:-
10 Handstand push-ups
15 Deadlift @ 115kg
25 Box jumps @ 30"
50 Chest-to-Bar Pull Ups
100 Wallball @ 10kg
200 Double Unders

400m Run with 20kg plate

Result: 27:04mins

Woke up in the morning feeling sore all over my body, especially lower body, thighs, glute hams, quads, ankles. Wanted to take a break from gym today until I saw comments from Lynn, my beloved colleague a.k.a. workout partner ( she's a mutated girl ). She was asking if I'm interested in going nutz today, and she literally mean going NUTTS! There goes my rest day, rushing up and ended in PushMore preparing myself to go nutz!

Applied a thick layer of counter pain on both my legs to numb the soreness, did some stretching, warm up and started the workout. Overall it was a pleasant workout, but not until wallball. Wallball is pretty much an overall body exercise, you've got to start by holding the ball in front of your chest, go into a squatting position and launch the ball up by fully extend your legs and hips. Catching the timing as the ball falls, hold on to the ball as it reaches down, and this is counted as 1 repetitions.

Wallball kills.

WOD 052710

For time of:-

400m Overhead Lunges @ 20kg (Empty bar)

Result: 34:47mins

then:-

5mins Alternative Kettlebell Snatch (5 berpees penalty when kettlebells are being placed on the ground.)

WOD 052610

For time of:-

50 Double Unders

5 Muscle Ups

40 Double Unders

10 Muscle Ups

30 Double Unders

15 Muscle Ups

20 Double Unders

20 Muscle Ups

10 Double Unders

25 Muscle Ups

Result: 31:57mins

WOD 052510

21-18-15-12-9-6-3 reps for time of:-
Kettlebell Swings @ 32kg
Handstand Push Ups

Result: 14:03mins

WOD 052410

"Angie"
For time of:
100 Chest-to-Bar Pull Ups
100 Chest-to-Floor Push Ups
100 Knees-to-Elbows
100 Squats

Result: 22:37mins

WOD 052210

21-15-9
Chest-to-bar Pull Ups
Power Cleans @ 50kg
Ring Dips
Handstand Push Ups
Squats (x3)
Result: 21:48mins

WOD 052010

In 5 minutes, do as many repetition as possible of:-

Turkish-Get-Up

Result: 16 repetitioins @ 20kg empty bar

then:-

3 rounds for time of:-

50 Double Unders

50 Kness-To-Elbows

30 Sit Ups

10 Kettlebell Thrusters @ 28kg

Result: 27:44mins

WOD 051910

Every minute, on the minute, for 30 minutes, complete:-
1 Deadlift @ 130kg
3 Box Jumps @ 30"
5 Handstand Push Ups
Result: 30mins

thn:-

10-9-8-7-6-5-4-3-2-1
Kettlebell Swings @ 32kg
Overhead Squats @ 40kg
Result: 14:22mins

WOD 051510

5 rounds for time of
5 Shutter Run @ 20m
10 Burpees (1ft above maximum reach)
10 Ches-to-bar
Result: 17:25mins

WOD 050210

"Nate"
In 20 minutes, do as man round as possible of:-
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings @ 32kg
Result: 16rounds + 2MU + 4HSPU

WOD 050110

Pwer Snatch 3-3-3-3-3
Result: 40, 45, 50, 55(x1), 52.5

then:-

5 rounds for time of:-
5 Burpees-to-tuck jumps
10 Overhead Squats @ 30kg
15 Ring Rows
Result: 10:53mins