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 031510

"3 Types of Pull Ups"

3 Weighted Pull Ups @ 45lbs

5 Strict Pull Ups

7 Kipping Pull Ups

Result: 26:26mins (12sets)

then:-

5km Run

Result: 23:14mins