WOD 120610

Push Press 3x3 @ 90% 1RM

Result: 72kg

then:-

Max height box jump

Result: 55"

then:-

10 rounds for time of:

3 Deadlifts @ 125kg

5 Nose-to-Floor Handstand Push Ups

7 Burpees

Result: 12:12

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 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 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 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

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

Result: 40 / 60 / 70 / 80 / 80kg

then:-

Weighted Pull Ups 3set x 3reps @ 90% 3RM

Result: 45kg

then:-

21-15-9 of

Deadlift @ 100kg

Handstand Push Up

Double Unders x2

Result: 4:55mins

WOD 100110

Press 3-3-3-3-3

Result: 40 / 45 / 50 / 55 / 60kg

then:-

Deadlift 3RM
Result: 160kg

then:-

10-9-8-7-6-5-4-3-2-1 of:
Overhead Squats @ PVC (reps x4)
Weighted Ring Dips @ 20kg
Result:14:17mins

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 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 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 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 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 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 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 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