WOD 113010

Deadlift 3-3-3-3-3

Result: 120 / 130 / 140 / 160 / 165kg

then:-

"J.T."

21-15-9

Nose-to-Floor Handstand Push Ups

Ring Dips

Chest-to-Floor Push Ups

*10kg vested.

Result: 23:53mins

then:-

20 Push Jerk

20 Sumo Deadlift High Pull

20 Overhead Squat

20 Thrusters

20 Front Squat

*Every minute on the minute do 4 burpees.

Result: 10:43mins

WOD 112910

For time of:
100 Kettlebell Sumo Deadlift Highpulls @ 24kg
45 Thrusters @ 30kg
30 Pull Ups

Result: 7:55mins

WOD 112610

“Squat Ladder”
Using a 20kg 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: 30mins

then:-

100 Chest-to-Floor Push Ups

100 Kettlebell Swings @ 24kg

100 Box Jumps @ 30"

100 Unanchored Sit Ups

100 Squats

Result: 27:44mins

WOD 112410

3 rounds for time of:

350m Run

350 Rope Skips

35 Kettlebell Swings @ 40kg

Result: 21:37mins

WOD 112310

Weighted Ring Dip 3-3-3-3-3

Result: 32 / 40 / 42.5 / 42.5 / 40kg

then:-

7 rounds for time of:-

5 Nose-to-Floor Handstand Push Ups

10 Deadlifts @ 100kg

10 Chest-to-Bar Pull Ups

20 Double Unders

Result: 17:16mins

WOD 112210

Deadlift 1sets x 4reps @ 90% 1RM
Result: 160kg

then:-

"Blake"
4 rounds for time of:-
30m Overhead Walking Lunges @ 20kg
30 Box Jumps @ 30"
20 Wallballs @ 10kg
10 Nose-to-Floor Handstand Push Ups
Result: 28:17mins

WOD 112010

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

7 Push Jerks @ 45kg

7 Back Squats @ 45kg

15 Chest-to-Floor Push Ups

Result: 11rounds + 4Push Jerks

WOD 111910

Turkish-Get-Up 1-1-1-1-1

Result: 25 / 30 / 30 / 30 / 30kg

then:-

For time of:

15 Nose-to-Floor Handstand Push Ups
1 L-Pull Up
13 Nose-to-Floor Handstand Push Ups
3 L-Pull Ups
11 Nose-to-Floor Handstand Push Ups
5 L-Pull Ups
9 Nose-to-Floor Handstand Push Ups
7 L-Pull Ups
7 Nose-to-Floor Handstand Push Ups
9 L-Pull Ups
5 Nose-to-Floor Handstand Push Ups
11 L- Pull Ups
3 Nose-to-Floor Handstand Push Ups
13 L- Pull Ups
1 Nose-to-Floor Handstand Push Up
15 L-Pull Ups

Result: 16:08mins

then:-

"Lumber Jack"

20 Deadlift @ 125kg

350m Run

20 Kettlebell Swings @ 32kg

350m Run

20 Overhead Squat @ 50kg

350m Run

20 Chest-to-Floor Burpees

350m Run

20 Chest-to-Bar Pull Ups

350m Run

20 Box Jump @ 30"

350m Run

20 Dumbbell Squat Clean @ 50lns

Result: 37:15mins

WOD 111810

Back Squat 3RM

Result: 135kg

then:-

Press 3RM

Result: 60kg

then:-

5 rounds for time of:
30 Medicine Ball Cleans @ 10kg
30 Unbroken Double Unders

Result: 10:05mins

WOD 111710

2 minutes as many reps as possible of:

Double Unders

Result: 214reps

WOD 111610

Bench Press 3-3-3-3-3

Result: 50 / 65 / 75 / 80 / 82.5kg

then:-

10 rounds for time of:
10 Chest-to-Bar Pull Ups
10 Chest-to-Floor Push Ups
10 Sit Ups
10 Squats
Result: 13:03mins

WOD 111510

Weighted Pull Ups

Result: 45 / 50 / 55kg

then:-

Deadlift 1set x 3reps @ 3RM

Result: 160kg

then:-

3 rounds for time of:
50 Sumo Deadlift Highpull @ 20kg
15 Handstand Push Ups
30 Kettlebell Swings @ 32kg

Result: 17:26mins

WOD 111310

21-15-9 reps of:

Ground-to-Overhead @ 50kg

Chest-to-Bar Pull Ups

Result: 9:48mins

WOD 111210

Back Squat 3x3 @ 90% 3RM
Result: 130kg

then:-

Press 3x3 @ 90% 3RM
Result: 55kg

then:-

Deadlift 3x3 @ 90% 3RM

Result: 145kg

then:-

"100 Burpees Remix"

10 Burpees to Wallball @ 10kg

10 Burpees to Lateral Hops @ 20"

10 Burpees to Broad Jumps

10 Burpees to Hanstand Push Ups

10 Burpees to Box Jumps @ 30"

10 Burpees to Chest-to-Bar Pull Ups

10 Burpees to Dumbbell Thrusters @ 35lbs

10 Burpees to Knees-to-Elbows

10 Burpees to Tuck Jumps

10 Burpees to Hand Release

Result: 12:32

WOD 111110

10-8-6-4-2 reps of:
Double Kettlebell Jerk @ 28kg
Ring Dips x2
Result: 8:16mins

then:-

10-8-6-4-2 reps of:
Double Kettlebell Clean & Jerk @ 24kg
Ring Dips x2
Result: 6:30mins

WOD 111010

Back Squats 3-3-3-3-3
Result: 120 / 125 / 130 / 135 / 140kg

then:-

1x Max Reps Pull Ups
Result: 60reps

then:-

1x Max Reps Ring Dips
Result: 40reps

then:-

For time of:
150 Double Unders
*Each time you break DUs, do 5 pull ups immediately.
Result: 1:27mins

WOD 110910

Press 3-3-3
Result: 55 / 60 / 62.5kg

then:-

Push Press 3-3-3
Result: 70 / 70 / 70kg

then:-

3 rounds for time of:
25 Kettlebell Swings @ 32kg
25 Box Jumps @ 30
25 Chest-to-Floor Push Ups
Result: 11:03mins

WOD 110810

Deadlift 3-3-3-3-3
Result: 120 / 130 / 140 / 150 / 150kg

then:-

In 15mins, complete as many round as possible of:
12 Towel Pull Ups
15 Dumbbell Thruster @ 35lbs
Result: 8 rounds

WOD 110610

5 rounds for time of:
10 Deadlifts @ 100kg
10 Chest-to-Floor Burpees
Result: 4:59mins

WOD 110510

5 rounds for time of:
15 Hang Power Snatch @ 45kg
20 Ring Dips
50 Double Unders
Result: 23:00mins

WOD 110410

5 rounds for time of:
21 Knees to Elbows
15 Box Jumps @ 30"
9 Burpee-to-Pull Ups
Result: 18:01mins

WOD 110310

Back Squat 5-5-5-5-5
Result: 100 / 110 / 120 / 130 / 135

then:-

Press 4x1 @ 90% 1RM
Result: 55kg

100 Kettlebell Snatches @ 24kg
*Each time you break, do 5 Push Ups immediately.
Result: 4:17mins

WOD 110210

Spend 10 minutes practicing gymnastic skill of choice:
Practise: Free Handstand / Front and Back Lever

then:-

For time of:
350m Run
50 Double Unders
350m Run
50 Push Ups
350m Run
50 Double Unders
350m Run
35 Handstand Push Ups
Result: 14:46mins

WOD 110110

Deadlift 3x3 @ 90% 3RM
Result: 145kg

then:-

Press 3x3 @ 90% 3RM
Result: 55kg

then:-

10-8-6-4-2 reps of:
Muscle Ups
Kettlebell Swings x3 @ 32kg
Result: 14:05mins