WOD 073110

Run from Rev Fitness to PushMore @ Approx. 13km

Result: 1hr23mins

then:-

In 20 minutes, complete as many rounds as possible of:

3 Thrusters @ 50kg
6 Pull Ups
9 Deadlifts @ 50kg

Result: 14 rounds + 3

then:-

Run from PushMore to Rev Fitness @ Approx. 13km

Result: 1hr18mins

then:-

Men's Health/ Shape Run @ 12km

Result: 1hr30mins

Started walking after 8km of run, was having cramp on both legs and decided to stop and apply some counter pain before continuing the route. Worse surprise ever, instead of legs getting sore, I was feeling very cold, and realize there's no more fuel in my body to burn. To top it up, my body started shaking uncontrollably. So I decided to stop running and start walking instead, it felt so bad that I wanted to get the marshal to send me back but none is sighted. Until I reach for the water station, I asked for energy bar but I was told they have none and I should just keep walking because I left another 2km until I reach the finish line. Thanks to a friend of mine, He was waiting for me at the finish line with a cup of fruit juice. Thanks Edmund Tang! You're my savior of the night!

WOD 073010

Back Squat 3 x 10 @ 95kg

then:-

Press 5-3-3-1-1

Result: 45 / 55 / 60 / 62.5 / 65

then:-

For time of:-

50 Handstand Push Ups

25 Deadlifts @ 70kg

50 Pull Ups

25 Deadlifts @ 70kg

50 Push Ups

25 Deadlifts @ 70kg

Result: 12:20mins

WOD 072910

15reps x 3sets

Leg Raises

Back Extensions

Pull Ups

Bench Presses

Kettlebell Swings

then:-

4 rounds for time of:-

350m Run

35 Unbroken Double Unders

Result: 9:24mins

WOD 072810

Snatches Practice

50 Snatch Mash Up (Full/Hang/Power/ Hang Power) @ 20kg

then:-

25 Squat Snatch @ 45kg

Result: 6:20mins

then:-

"Squad Ladder"

Using a 45 pound bar, and a continuously running stopwatch, complete 1 squat the first minute, 2 squats the second, 3 the third, etc. Continue until you can no longer complete the requisite number of squats in the 60 second period.

Rounds:
1- 10 – Overhead squat
11- 20 – Front Squat
21+ back squat
Result: 30 mins/rounds

WOD 072710

Deadlift @ 90% 1RM = 157.5kg

1-1-1-1

then:-

GHD Sit Ups 3x 15reps

then:-

3 rounds of:-
30 Kettlebell Swings @ 30kg
30 Wallballs @ 10kg
30 Ring Dips
Result: 20:50mins

WOD 072110

Back Squat 5-5-3-3-2-2
Result: 120, 125, 130, 130 (x2), failed, failed

then:-

Bench Press 5RM
Result: 80kg

then:-

"Dianne"
21-15-9
Deadlifts @ 125kg
Handstand Push Ups
Result: 7:15mins

WOD 072010

Press 3-3-3

Result: 55, 60, 60kg

then:-

Push Press 3-3-3

Result: 65, 75, 80kg

then:-

For time of:-

100 Ring Dips (Ring must be at a height of Muscle Up.)

Result: 9:38mins

WOD 071910

Back Squat 5reps x 5sets

Result: 110kg

then:-

4 minutes x 3 rounds of:-

7 Unbroken Power Cleans @ 50kg

7 Unbroken Chest-to-Bar Pull Ups

1 Minute Rest

Result: 4 rounds / 2 rounds + 7 / 2 rounds + 7

WOD 071610

Deadlifts

3reps @ 70% / 80% / 85% / 90% 1RM

Result: 122.5 / 140 / 148.75 / 157.5kg

then:-

5 rounds of:-

1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups

Result: 18:14mins (55kg)

WOD 071510

Every minute, on the minute, for 20 minutes, complete:
3 Back Squats @ 65kg
3 Handstand Push Ups
Result: 20minutes

then:-

4km Kiara Hill Run

Result: 20:23mins

then:-

15reps x 3sets

Toes-to-Bar

Back Extensions

Pull Ups
Floor Presses
Kettlebell Swings

WOD 071410

Back Squats 10reps x 2sets

Results: 100kg

then:-

Hanstand Push Ups Max reps x 3 Sets
Result: 25 / 18 / 14

then:-

5 rounds for time of:-
350m Run
5 Deadlifts @ 145kg
12 Burpees
Result: 26:46mins

WOD 071310

Split Jerk 3-3-3-3-3
Result: 45, 55, 65, 75, 80kg (failed)

then:-

"Volkswagen"
21-15-9
Bench Press @ Body Weight 65kg
Chest-to-Bar Pull Ups
Result: 12:58mins

WOD 071210

Back Squats 5-5-5-5-5

Result: 70, 80, 100, 110, 120kg

then:-

3reps x 1set
Press
Result: 55kg

then:-

5 rounds for time of:-
15 Back Squats @ 70kg
7 Muscle Ups
Result: 14:38mins

WOD 071010

In the minute of 25 minutes, do:-

2 Power Cleans @ 85% of 1RM = 70kg

then:-

3x Maximum Reps Chin Ups
Result: 20, 20, 20

then:-

15reps x 3 sets of:-
Toes-to-Bar
GHD Sit Ups

WOD 070910

Press 1 x 5

Result: 50, 55, 60, 62.5, 62.5kg

then:-

For time of:-

20 Back Squats @ 100kg

40 Toes-to-Bar

60 Kettlebell Swings @ 32kg

Result: 7:41mins

then:-

7 rounds for time of:-

7 Push Jerks @ 70kg

7 Burpees

7 Chest-to-Bar Pull Ups

Result: 13:46mins

WOD 070810

In 12 minutes, run for maximum distance.

Result: 2.4km

then:-

15rps x 3 sets of:-

Leg Raises

Back Extensions

Pull Ups

Bench Presses

Kettlebell Swings

WOD 070710

"Murph"

1.6km Run

100 Pull Ups

200 Push Ups

300 Squats

1.6km

Result: 32.30mins

Rest 10mins, then:-

"Randy"

75 Power Snatch @ 75lbs/ 35kg

Result: 10.54mins

WOD 070610

Press 3 x 3

Result: 55kg

then:-

Push Press 3 x 3

Result: 65kg

then:-

Push Jerk 3 x 3

Result: 75kg

then:-

5 rounds for time of:-

100 Double Unders

20 Burpees

Result: 14:29mins

then:-

Deadlift 3-3-2-2-1-1-1

Result: 120, 130, 140, 150, 155, 160, 160kg

then:-

3 rounds of:-

5 x 60yard/ 54meters Shutter Runs

*Rest 3 minutes between efforts.
*less than 200 lbs - 60 seconds and below

WOD 060510

In 15 minutes, complete as many round as possible of:-

5 Kettlebell Push Press @ 25kg, L&R

7 Box Jumps @ 30"

Result: 13rounds + 1 KB Push Press

then:-

21-15-9

Double Kettlebell Push Press @ 24kg

Sumo Deadlift High Pull @ 24kg

Burpess

Result: 11:21mins

WOD 070310

Press 3 reps x 5 rounds
Result: 55kg

then:-

"Tabata Mash Up"
Clean & Jerk @ 60kg
Muscle Ups
Result: 25 C&J + 24 MU = Total 49reps

WOD 070210

5 x 2sets Back Squat @ 65% Of 1RM

Result: 80kg

then:-

5 x 5sets Bench Press @ 90% Of 5RM
Result: 70kg

then:-

In 15 minutes, complete as many round as possible of:-
5 Shoulder to Overhead @ 70kg
10 Push Ups
15 Deadlifts @ 65kg
Result: 5 rounds + 5 STO + 10 CTF Push Ups + 10 Deadlift

WOD 070110

6.6km Run
Result: 31:47mins

then:-

15 repetitions x 3 rounds of:-
Hanging Leg Raises
Back Extension
Pull Ups
Bench Press
Kettlebell Swings @ 32kg
*1 minute Rest between rounds.