WOD 120710

Back Squat @ 3RM

Result: 130kg

then:-

5 Chest-to-Bar Pull Ups

10 Chest-to-Floor Push Ups

15 Squats

Result: 10 rounds @ 6:32mins / 15 rounds @ 10:41mins

WOD 120210

7rounds for time of:
10 Chest-to-Bar Pull Ups
10 Back Squats @ 65kg
Result: 7:48

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 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 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 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 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 100410

20-15-10-5 of:-

Back Squats @ 75kg

then:-

20-15-10-5 of:-

Press @ 40kg

then:-

For time of:
Run 350m
35 Wall Balls @ 10kg
Run 350m
35 Burpees
Run 350m
35 Medicine Ball Clean 10kg
Run 350m
35 Box Jumps @ 24″/18″
Result: 18:23mins & 16:45mins

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 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 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 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 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 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 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 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 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

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 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 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