WOD 063010

Overhead Squats

5-5-5-5-5
Result: 45, 50, 55, 60, 60kg

then:-

5 rounds of:-
3 minutes, do as many round as possible of:
- 3 Power Clean @ 70kg
- 6 Chest-to-Floor Push Ups
- 9 Knees-to-Elbows
1 minute rest
Result: 3 rounds + 1 PC/ 3 rounds + 1 PC/ 3 rounds + 2 PC/ 3 rounds + 3 PC/ 3 rounds + 2 PC

then:-

5 rounds for time of:-

40 Double Unders

20 Kettlebell Swings @ 24kg

12 Handstand Push Ups

Result: 10:15mins

WOD 062910

For time of:-

10-9-8-7-6-5-4-3-2-1

Deadlift @ 100kg

Burpees

Result: 9:07mins

then:-

3 rounds of:-

3 minutes maximum rounds of,

5 Burpees

5 Kettlebell Swing @ 24kg

2 minutes rest

Result: 7 rounds + 5 Burpees + 1 Kettlebell Swing/ 7 Rounds/ 6 rounds + 4 Kettlebell Swings

WOD 062810

5 rounds for maximum repetition of:-

Press @ 3/4 Body Weight (50kg)

Chest-to-Bar Pull Ups

Result: Press (7/ 6/ 6/ 6/ 6 = 31) + Pull Ups (32/ 25/ 25/ 30/ 30= 142) = Total 173 repetitions

then:-

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Record reps from all 32 intervals.

Result:

WOD 062510

For time of:-

150 Single Kettlebell Clean & Jerk @ 24kg
*These are total reps for both arms. There is no limit to hand switches. Do 5 Burpees each time you place the kettlebell down. Total the number of Burpees, if any, and complete them after the workout.
Result: 14:07mins (10x Burpees)

then:-

4 rounds for time of:-

5 Single Kettlebell Clean @ 24kg, L&R

5 Chest-to-Floor Push Ups

5 Single Arm Kettlebell Swing @ 24kg, L&R

5 Chest-to-Floor Push Ups

Result: 3:59mins

WOD 062410

3 rounds for time of:
Run 350m
10 Kettlebell Snatch @ 32kg, L&R
20 Chest-to-Floor Push Ups
Result: 34:29mins

WOD 062310

Power Cleans 3-3-3-3-3

Result: 80kg

then:-

Press 3-3-3

Result: 50, 55, 55kg

then:-

5 rounds for time of:-

Maximum Repetition Back Squat @ 100kg

7 Burpees to Box Jumps @ 24"

Result: (15, 12, 11, 10, 10) 27:52mins

then:-

In 12 minutes, complete as many rounds as possible of:
10 Toes-to-Bar
10 Medicine Ball Cleans @ 10kg/5kg
Result: 11 rounds + 6 Toes-to-Bar

WOD 062210

3 Rounds for time of:
1min Kettlebell Swings @ 24kg
1min Push Ups
1min Squats
Result:

then:-

10 rounds for time of:-
5 Kettlebell Push Press, Left @ 24kg
5 Sit Ups
5 Kettlebekl Push Press, Right @ 24kg
5 Sit Ups
Result: 8:36mins

then:-

Bench Press 3-3-3-3-3
Result: 65, 70, 75, 80 (x1), 80 (x2), 80(x1)

then:-

Weighted Pull Ups 3-3-3-3-3
Result: 32kg

then:-

"Death by Handstand Push Ups + Kettlebell Swings @ 32kg"
Result: 11 rounds + 6 Handstand Push Ups

WOD 062110

5 rounds for time of:-

15 Wallballs @ 10kg

15 Burpees

15 Pull Ups

*All exercises are done wearing 10kg vest.

Result: 29:10mins

Started workout without any warm up does makes a different. Breathing is difficult, fatigue came earlier, unstable heart rate, and unable to focus! And worse of all, i let the wallball fell on me and hit my throat directly, now I talk like a real men!

then:-

Deadlifts 3-3-3-3-3
Result: 120, 130, 140, 145, 160kg

then:-

Dumbbell Presses 5-5-5-5-5
Result: 2 x 50lbs

then:-

5 rounds for time of:-
5 Muscle Ups
10 Power Snatch @ 40kg
Result: 11:15mins

WOD 061910

For time of:-

1 Clean & Jerk @ 70kg

-5 Chest-to-Bar Pull Ups
-10 Chest-to-Floor Push Ups
-15 Squats

2 Clean & Jerk @ 70kg

-5 Chest-to-Bar Pull Ups
-10 Chest-to-Floor Push Ups
-15 Squats

3 Clean & Jerk @ 70kg

-5 Chest-to-Bar Pull Ups
-10 Chest-to-Floor Push Ups
-15 Squats

4 Clean & Jerk @ 70kg

-5 Chest-to-Bar Pull Ups
-10 Chest-to-Floor Push Ups
-15 Squats

5 Clean & Jerk @ 70kg

-5 Chest-to-Bar Pull Ups
-10 Chest-to-Floor Push Ups
-15 Squats

6 Clean & Jerk @ 70kg

-5 Chest-to-Bar Pull Ups
-10 Chest-to-Floor Push Ups
-15 Squats

7 Clean & Jerk @ 70kg

-5 Chest-to-Bar Pull Ups
-10 Chest-to-Floor Push Ups
-15 Squats

8 Clean & Jerk @ 70kg

-5 Chest-to-Bar Pull Ups
-10 Chest-to-Floor Push Ups
-15 Squats

9 Clean & Jerk @ 70kg

-5 Chest-to-Bar Pull Ups
-10 Chest-to-Floor Push Ups
-15 Squats

10 Clean & Jerk @ 70kg

-5 Chest-to-Bar Pull Ups
-10 Chest-to-Floor Push Ups
-15 Squats

Result: 31:06mins

WOD 061810

Back Squat 5-5-5

Result: 85, 90, 100kg

then:-

5 rounds for total reps of:-
15 secs Handstand Push Ups
30 secs Rest
15 secs Pull Ups
30 secs Rest
15 secs Burpees
30 secs Rest
*Workout done with extra 10kg vest.

Result: 33 Handstand Push Ups + 57 Pull Ups + 30 Burpees = Total 120 repetitions

then:-

"Danny"

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

30 Box Jumps @ 24"

20 Push Jerk @ 2 x24kg (Rx'd 53kg)

30 Pull Ups

Result: 4 rounds + 26 Box Jumps

WOD 061710

5km Run

Result: 26:25mins

then:-

350m Run

21 Double Dumbbell Push Press @ 50lbs

21 Kettlebell Swings @ 32kg

350m Run

18 Double Dumbbell Push Press @ 50lbs

18 Kettlebell Swings @ 32kg

350m Run

9 Double Dumbbell Push Press @ 50lbs

9 Kettlebell Swings @ 32kg

Result: 13:04mins

then:-

20 Medicine-Ball Big Circle @ 10kg

20 Medicine-Ball Woodchopper @ 10kg

20 Medicine-Ball Standing Russian Twist @ 10kg

20 Medicine-Ball Sit Ups

20 Kettlebell Thrusters @ 2 x 24kg

20 Medicine-Ball Rocky Solo @ 10kg

20 Medicine-Ball Toe Touch @ 10kg

20 Medicine-Ball 45 Degree Twist @ 10kg

20 Medicine-Ball Suitcase Crunch @ 10kg

20 Diagonal Crunch @ 5kg

Result: 18mins

WOD 061610

For time of:-

10-9-8-7-6-5-4-3-2-1
Power Clean @ 60kg
Weighted Lunges @ 2x50lbs
Result: 23:56mins

then:-

In 12 minutes, complete as many round as possible of:-
5 Kettlebell Swing @ 16kg
5 Push Ups
5 Box Jumps @ 23"
Result: 24 rounds + 4 Kettlebell Swings

WOD 061510

2 rounds of:-
5 Back Squat @ 75kg (65% of 1 Rep Max)
*Rest 45secs between rounds.

then:-

5 Presses @ 55kg

then:-

3 rounds of:-
12-15 Ring Dips
Result: 15, 15, 15reps

then:-

In 8 minutes, complete as many round as possible of:-
3 Deadlifts @ 125kg (RX'd 145kg)
5 Double 30lbs (RX'd 50lvs) Dumbell Box Jump @ 24"
Result: 6 rounds

then:-

150 Kettlebell Snatch @ 24kg

*Overhead rest only.

*Penalty for any other racking/ resting position/ placing kettlebell on floor is 5 strict pull ups, 10 chest-to-bfloor push ups, 15 double unders.

*Switching arms are allowed.

Result: 10:45mins (3x rest = 15 strict pull ups/ 30 chest-to-floor/ 45 double unders)

WOD 061410

15 rounds for time of:-

5 Pull Ups

10 Push Ups

15 Squats

Result: 8:17mins

then:-

5 Deadlift @ 150kg

then:-

5 rounds of:-

3 Power Snatches
3 Snatch Pulls
3 Power Snatches

*Increase weight before attempting every round.
*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Rest 120 seconds between sets.

Result: 45, 47.5, 50, 52.5, 55kg

then:-

4 rounds of:-

Strict Ring Dips (Target 20 repititions)

Result: 14, 12, 13, 16

then:-

4 rounds of:-

300m Sprint

5mins Rest

Result: 1:11mins/ 1:08mins/ 1:14mins/ 1:12mins

then:-

5 rounds for time of:-

5 Muscle Ups

10 Burpees

15 Alternative Kettlebell Snatch @ 16kg

Result: 19:00mins

WOD 061210

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

3 Deadlifts @ 100kg

6 Shutter Run @ 10m

9 Burpees (Chest-to-Floor)

Result: 7 rounds + 3 Deadlifts + 4 Shutter Run

WOD 061101

5 rounds for time of:-

15 Pull Ups (Chest-to-Bar)

10 Push Jerks @ 60kg

5 Single Arm Swing @ 32kg (L&R)

Result: 20:37mins

then:-

8 rounds for time of:-

50m Farmer Walk @ 32kg (L&R)

50 yard Farmer's Walk
*Rest 90 seconds between efforts.
*Go as heavy as possible.
*Count a penalty for dropping or setting weight down during the 50 yards.
*Perform 1 burpee for every penalty.

Result: No penalty!

WOD 061010

Kettlebell Press 5-5-5

Result: 24, 28, 28kg

then:-

100 Back Squat @ 65kg

Result: 14:04mins

WOD 060910

10 rounds for time of:-

10 Deadlifts @ 100kg

10 Push Ups (Chest-to-floor)

Result: 14:46mins

then:-

5 rounds for time of:-

6 Box Jumps @ 30"

12 Weighted Lunges @ 40% Back Squat Maximum Weight (48kg)

Result: 6: 48mins

WOD 060810

"Karen"

150 Wallballs @ 10kg + 10kg Vest.
Result: 13:06mins

then:-

In 10 minutes, complete as many round as possible of:-
5 Kettlebell Snatch, Left Hand
5 Kettlebell Snatch, Right Hand
10 Push Ups (Chect-to-Floor)
Result: 5 rounds + 5 + 5 + 4

then:-

"Karen"
150 Wallball @ 10kg
Result: 10:03mins

WOD 060710

Power Clean 5-5-3-3-1-1-1

Result: 50, 60, 70, 75, 80, 85, 90kg

then:-

In 15 minutes, complete as many rounds as possible of:-
1 Handstand Push Up (Head-to-Floor)
3 Strict Chin Ups
3 Ring Dips
3 Handstand Push Ups (Head-to-Floor)
5 Strict Chin Ups
5 Ring Dips
5 Handstand Push Ups (Head-to-Floor)
1 Strict Chin Ups
1 Ring Dips
Result: 6rounds + 1,1,1,2

WOD 060610

For time of:-
10km Run
Result: 55:57mins

Was ask to go for an early walk by my mom, at first I was feeling lazy and thought I should give myself a rest day and just sleep through the whole morning, but the evil side of me (or could it be the angelic side?) din't allow me to get into my sleep again, so I got up to get ready for morning walk with my parent in TTDI Park.

Ever since after attending the POSE running certification with Dr Romanov in Singapore, I haven't been running seriously, and one of the reason was because of my thigh injury restricting me to over stretch my leg. So I went for the bigger loop and also from the uphill direction to practise POSE run.

Differences? Less straining on knees and ankles, less effort, less gasps, steady heart rate. Comparing POSE with the usual running style I do, POSE running actually felt alot more efficient and be cause of less effort needed, I can focus more than I used to. Good run!

Time to get back to sleep now.

WOD 060510

Every minute, do 2 hang power clean @ 50kg on the minute, for 15 minutes.

then:-

For time of:-

50 Thrusters @ 40kg

1km Run

25 Burpees

Result: 11:42mins

WOD 060410

5 rounds for time of:-

*Workout done with additional 10kg vest.

15 Ring Dips

10 Dumbbell Power Snatches @ 50lbs

5 Burpees

Result: 16:52mins

WOD 060310

For time of:-

50 Kettlebell Swing @ 32kg

10 Double Unders

40 Kettlebell Swing @ 32kg

20 Double Unders

30 Kettlebell Swing @ 32kg

30 Double Unders

20 Kettlebell Swing @ 32kg

40 Double Unders

10 Kettlebell Swing @ 32kg

50 Double Unders

Result: 15:33mins

WOD 060210

"Tabata Mash Up"

Handstand Push Ups
Box Jumps @ 30"
Result: HSPU (81) + Box Jumps (77) = Total 158

then:-

"The Seven"
7 rounds for time of:-
7 Handstand Push Ups
7 Thrusters @ 60kg
7 Knees-to-Elbow
7 Deadlifts @ 115kg
7 Burpees
7 Kettlebell Swings @ 32kg
7 Chest-to-Bar Pull Ups
Result: 44:48mins