WOD 093010

3 rounds for time of:
35 Sumo Deadlift Highpull @ 32kg
10 Single KB Overhead Squats @ 24kg, L&R
15 Push Ups (with hand release @ the bottom)
*Workout done with 10kg vested.
Result: 16:23mins

WOD 092910

Back Squat 50reps x 1set @60kg

then:-

In 15mins complete as many round as possible of:
10 Box Jumps @ 30"
10 Kettlebell Swings @ 32kg
Result: 10rounds + 10 BJs/5 KBSs

WOD 092810

Spend 15mins to practice Front / Back Lever

then:-

10 rounds for time of:

10 Chest-to-Bar Pull Ups
10 Nose-to-Floor Hanstand Push Ups

Result: 21:54mins

WOD 092710

Deadlift 3-3-3-3-3

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

then:-

Pull Ups Max reps x 1set

Result: 51reps

then:-

100 Burpees @ 10kg Weight Vest

Result: 11:52mins

WOD 092410

Deadlift 5sets x 5reps @ 90% 5RM

Result: 145kg

then:-

Weighted Ring Dip 3-3-3

Result: 24 / 28 / 32kg

then:-

25-20-15-10-5

Push Press @ 40kg

Double Unders (x2)

Result: 4:32mins

WOD 092310

For time of:-

350m Run

21 Kettlebell Snatch @ 28kg, L&R

350m Run

15 Kettlebell Snatch @ 28kg, L&R

350m Run

9 Kettlebell Snatch @ 28kg, L&R

Result: 13:46mins

WOD 092210

Weighted Pull Up 3-3-3-3-3

Result: 32 / 40 / 42.5 / 45 / 50kg

then:-

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

8 Hang Power Clean@ 50kg

8 Wallball @ 10kg

8 Knees-to-Elbow

Result: 7rounds + 5 Hang Power Cleans

WOD 092110

Press 3-3-3

Result: 60 / 62.5 / 63.5kg

then:-

Push Press 3-3-3

Result: 70 / 75 / 80kg

then:-

100 Single Leg Squat @ 16kg (alternating)

Result: 11:56mins

WOD 092010

Back Squat 5-5-5-5-5

Result: 100 / 110 / 120 / 130 / 135kg (x4)

then:-

5 rounds for time of:-

21 Kettlebell Swings @ 32kg

12 Chest-to-Bar Pull Ups

21 Box Jumps @ 30"

12 Nose-to-Floor Hanstand Push Ups

Result: 28:46mins

WOD 091810

"Severin"

50 Strict Pull Ups

100 Push Ups (release hands from floor at the bottom.)

7km Run

*All exercises are done with 10kg vest on.

Result: 52:04mins

WOD 091710

Deadlift 5-5-5

Result: 130 / 140 / 160kg

then:-

Back Squat 2sets x 10reps @ 100kg

(rest 45secs in between.)

then:-

Weighted Pull Ups 3-3-3

Result: 32 / 40 / 44kg

then:-

In 15 minutes, complete as many rounds of possible of:
7 Ring Dips
5 Single Kettlebell Thrusters @ 24kg, Left & Right

Result: 14rounds + 7/5/1

WOD 091610

21-15-9 reps for time of:

Chest-to-Floor Burpees
Hang Power Cleans @ 50kg
Chest-to-Bar Pull Ups
Kettlebell Swings @ 32kg

Result: 13:55mins

WOD 091510

Deadlift 2sets x 10reps @ 115kg

(Rest 45secs in between sets.)

then:-

In 10 minutes, find max height box jump.

Result: 50"

then:-

5 rounds for time of:-

350m Run

12 Medicine Ball Clean @ 10kg

12 Nose-to-Floor Handstand Push Ups

Result: 20:54mins

WOD 091410

Bench Press 3-3-3

Result: 70 / 80 / 85kg (x1)

then:-

Elevated Ring Rows 3sets x Max reps

Result: 30 / 20 / 20reps

then:-

10-8-6-4-2 reps for time of:
Power Clean & Jerk @ 50kg
Double Unders x 3

Result: 6:43mins

WOD 091310

Back Squats 4sets x 1reps @ 135kg

then:-

Press 4sets x 1reps @ 55kg

then:-

Deadlift 4sets x 1reps @ 160kg

then:-

“Cindy”
In 20 minutes, complete as many rounds as possible of:
5 Pull Ups
10 Push Ups
15 Squats
Result: 32rounds +5 Pull Ups / 10 Push Ups

then:-

“Mary”
In 20 minutes, complete as many rounds as possible of:
5 Handstand Push Ups
10 Single Leg Squats
15 Chest-to-Bar Pull Ups
Result: 11rounds + 5 Handstand Push Ups / 10 Single Leg Squats / 2 Chest-to-Bar Pull Ups

WOD 090910

5 rounds for time of:
Run 350m
10 Dumbbell Power Snatch @ 50lbs, Left & Right
15 Knees to Elbows
Result: 20:47mins

WOD 090810

Back Squat 5-5-5-5-5

Result: 100 / 110 / 120 / 130 / 135kg

then:-

Press 3sets x 3reps @ 55kg

then:-

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

10 Push Press @ 40kg
10 Pull Ups
20 Squats
Result: 16rounds + 4 Push Press

WOD 090710

Power Snatch 5sets x 5reps @ 75% 1RM

Result: 50kg

then:-

Ring Dips 3sets x Max Reps

Result: 41 / 35 / 30

then:-

150 Kettlebell Swings @ 32kg

*Each break, do 5 burpees immediately.

Result: 18:43mins (20Burpees)

WOD 090610

Deadlift 3sets x 3reps @ 85% 1RM

Result: 150kg

then:-

Deadlift 2set x 10reps @ 50% 1RM

Result: 87.5kg

then:-

Press 1set x 3reps @ 3RM

Result: 60kg

then:-

5 rounds for time of:-

350m Run

25 Unbroken Wallballs @ 10kg

Result: 18:52mins

WOD 090410

“Bear Complex”
7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*Complete 5 rounds.
*Rest as needed between sets.
*Record loads for each round.

Result: 40kg / 50kg / 55kg / 57.5kg / 60kg(5rounds)

WOD 090310

3 rounds for time of:-

25 Squats

15 Head-to-Floor Handstand Push Ups

25 Squats

15 Ring Dips

25 Squats

15 Chest-to-Floor Push Ups

*10kg vest is to be wore during workout.

Result: 21:06mins

WOD 090210

For time of:

Run 350m
25 Chest-to-Bar Pull Ups
25 Kettlebell Swings @ 32kg
Run 350m
15 Chest-to-Bar Pull Ups
15 Kettlebell Swings @ 32kg
Run 350m
5 Chest-to-Bar Pull Ups
5 Kettlebell Swings @ 32kg

Result: 10:32mins

then:-

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

Power Clean @ 60kg

Burpees

Result: 13:12mins