WOD 083010

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by t10 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.
Recored reps from all 32 intervals.

Result: 104 Pull Ups / 112 Push Ups / 87 Sit Ups / 178 Squats = Total 481

then:-

"PushMore 24hours Run"

At the top of every hour, run for 10 minutes of maximum distance possible, rest 50 minutes and repeat for 24 Hours. Use the 50 minutes between every effort to eat, sleep and recover. At the end of the 24 hours, total up the amount of distance covered.

Result: 32.256km covered

WOD 082810

"Dianne"

21-15-9

Deadlift @ 100kg

Handstand Push Up

Result: 2:46mins

WOD 082710

200m Walking Lunges

*Every 10 steps, do 3 unbroken burpees.

Result: 7:13mins (36 Burpees)

WOD 082610

3 rounds for time of:-

700m Run

21 Chest-to-floor Push Ups

21 Kettlebell Swings @ 32kg

Result: 16:54mins

WOD 082510

Deadlift 3-3-3-3-3

Result: 120 / 130 / 140 / 150 / 150kg

then:-

3 rounds for time of:-

50 Unbroken Double Unders

25 Unbroken Chest-to-bar Pull Ups

*Every break during double unders, do all over again.

*Every break during chest-to-bar pull ups, do 25 unbroken chest-to-floor push ups immediately before finishing remaining pull ups.

Result: 7:12mins

WOD 082410

Bench Press 3-3-3-3-3

Result: 50 / 60 / 70 / 80 (x2) / 75kg

then:-

150 Single Dumbbell Power Snatch @ 50lbs

*Do 5 push ups immediately once dumbbell is being place on the ground.

Result: 9:12mins (penalty 10 Push Ups)

WOD 082310

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

100m Run

5 Single Arm Kettlebell Push Press @ 24kg, L&R

10 Power Lunges

Result: 16r + 20m

WOD 082010

Power Clean

3sets x 3reps @ 90% 1RM

Result: 75kg

2sets x 8reps @ 50% 1RM

Result: 45kg

then:-

3 rounds of:-

350m Run

21 Kettlebell Swings @ 24kg

21 Pull Ups

350m Run

15 Kettlebell Swings @ 24kg

15 Pull Ups

350m Run

12 Kettlebell Swings @ 24kg

12 Pull Ups

Result: 9:06mins

then:-

"Helen"

3rounds for time of:-

350m Run

21 Kettlebell Swings @ 24kg

12 Chest-to-Bar Pull Ups

Result: 9:17mins

WOD 081910

Front Squat 3-3-3-3-3

Result: 70 / 80 / 90 / 110 / 120 (x1)

then:-

2mins Double Unders

2mins Sit Ups

90secs Double Unders

90secs Sit Ups

60secs Double Unders

60secs Sit Ups

30secs Double Unders

30secs Sit Ups

Result: 403 Double Unders + 157 Sit Ups = 557

WOD 081810

Front Squats 3-3-3-3-3

Result: 80 / 90 / 100 / 110/ 120 (x1)

then:-

20 minutes AMRAP:-

2 Muscle Ups

4 Single Kettlebell Push Press @ 28kg

8 Burpees

Result: 11rounds + 2MU / 2 Single KB Push Press

WOD 081710

Turkish-Get-Up 5reps x 1set

Result: 24kg

then:-

5 rounds for time of:-

15 Deadlifts @ 80kg

15 Box Jumps @ 30"

Result: 10:44mins

then:-

20 minutes AMRAP:-

5 Kettlebell Clean & Push Press @ 24kg, Left & Right

10 Squats

30 Rope Skips

Result: 15rounds

WOD 081610

Deadlift
3x 75% 1RM = 132kg
3x 80% 1RM = 140kg
3x 85% 1RM = 149kg
3x 90% 1RM = 157.5kg

then:-

"Tabata Triple Mash Up"
8 rounds of:-
20secs Chest-to-Bar Pull Ups
10secs Rest
20secs Handstand Push Ups
10secs Rest
20secs Squats
10secs Rest
Result: (72 CtB PU / 74 HSPU / 169 S) = 315reps

then:-

"Coe"
10rounds of:-
10 Thrusters @ 45kg
10 Ring Push Ups
Result: 20:13mins

WOD 081410

Back Squats 3-3-3-3-3

Result: 100 / 110 / 120 / 130 / 140 / 150kg (x1)

then:-

Back Squats 2sets x 10reps

Result: 75kg

then:-

"Chealsea"

Every minute, on the minute for 30 minutes, do:

5 Pull Ups
10 Push Ups
15 Squats

Result: 60mins

WOD 081210

3 rounds for time of:-

35 Sumo Deadlift Highpull @ 32kg

50 Double Unders

Result: 7:09mins

WOD 081110

Hang Power Clean 3-3-3-3-3

Result: 45 / 55 / 65 / 75 / 80kg

then:-

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

7 Back Squats @ 85kg
10 Kettlebell Overhead Walking Lunges @ 20kg, right hand
7 Burpees
10 Kettlebell Overhead Walking Lunges @ 20kg, left hand

WOD 081010

Push Press 3-3-3

Result: 65 / 70 / 75kg

then:-

Push Jerk 3sets x 3reps

Result: 80kg

then:-

For time of:

700m Run
50 Kettlebell Swings @ 32kg
50 Toes-to-Bar

700m Run

Result: 15:19mins

WOD 080910

Deadlift 1-1-1-1-1-1-1

Result: 100 / 110 / 120 / 130 / 140 / 150 / 155kg

then:-

"Karen"

For time of:-

150 Wallballs @ 10kg

*Each break, foul is 5 Pull Ups. Total the number of pull ups and complete them after the workout.)

Result: 13:09mins (35 Pull Ups)

WOD 080710

10mins Squat Snatch Practice

then:-

In 8 minutes, complete as many rounds as possible of:-

3 Deadlifts @ 125kg

3 Single Arm Kettlebell Thrusters @ 32kg, L&R

Result: 6rounds + 3 + 3 + 1

then:-

For time of:-

30 Muscle Ups

Result: 6:42mins

WOD 080610

Back Squats 5 Reps Max

Result: 130kg

then:-

Press 5 Reps Max

Result: 60kg @ 3reps

then:-

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

7 Press @ 40kg
7 Chest-to-Bar Pull Ups
14 Squats
Result: 13rounds + 7

WOD 080510

Active Recovery

3sets x 15reps of:-

Back Extensions

GHD Sit Ups

Pull Ups

Bench Presses

Kettlebell Swings

*no time component.

*moderate weight.

then:-

"Death by Deadlifts" @ 100kg

Result: 11th +5

WOD 080410

Ring Dips 3sets x Max Reps

*Rest 3mins in between sets.

Result: 35/ 31/ 31

then:-

In 10 mins, complate as many repetitions as possible of:-

Back Squats @ 65% of 1RM

Result: 56reps @ 95kg

then:-

6 rounds for time of:-

350m Run

25 Burpees

Result: 26:26

WOD 080310

Power Clean 5sets x 3reps @ 77kg

then:-

Weighted Pull Ups 3-3-3

Result: 45 / 50 / 55kg

then:-

Turkish-Get-Up 3sets x 3reps, Left and Right @ Empty Bar

then:-

In 15minutes, complete as many rounds as possible of:

5 One Arm Kettlebell Push Press @ 28kg L&R
10 Kettlebell Swings @ 28kg

Result: 11rounds +5 +5 +8

WOD 080210

Back Squat 3sets x 5reps @ 80% 1RM

Result: 116kg

then:-

Press 3sets x 5reps @ 80% 1RM

Result: 52kg

then:-

Deadlift 3sets x 5reps @ 80% 1RM

Result: 140kg

then:-

"Barbara" - Advance

5 rounds for time of:-

20 Chest-to-Bar Pull Ups

30 Chest-to-Floor Push Ups

40 Sit Ups

50 Squats

Result: 24:37mins