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 012510

"J.T."

21-15-9

Handstand Push Ups

Ring Dips

Push Ups (Chest-to-floor)

Result: 9:16mins

Well, Still suffering from those squats I did on last Friday. It was so bad that I couldn't go up/ down the stairs properly, and my legs just go strength less and collapse out of a sudden. Needed more rest and massage!

WOD 110508, Wednesday

"J.T."
For time:
21-15-9

Handstand Push Ups

Ring Dips

Push Ups

Result: 13:03

**********

3 rounds for time:

Run 400m

20 Box Jumps @ 24"

20 Walking Lunges

Result: 11:38

**********

3 rounds for time:

21 Sumo Deadlift High Pulls @ 32kg

15 Goblet Squats @ 32kg

9 Weighted Pull Ups @ 20kg

Result: 11:02

**********
300 Burpees Challenge: 5 Burpees
**********

WOD 102408, Friday

For time:

21 KB Snatches @ 24kg, R

15 Weighted Pull Ups @ 20kg

21 KB Snatches @ 24kg, L

15 L-Pull Ups

15 KB Snatches @ 24 kg, R

12 Weighted Pull Ups @ 20kg

15 KB Snatches @ 24kg, L

12 L-Pull Ups

9 KB Snatches @ 24kg, R

9 Weighted Pull Ups @ 20kg

9 KB Snatches @ 24kg, L

9 L-Pull Ups

Result: 17:35

**********
"Michael"
3 rounds for time:

Run 800m

50 Back Extension

50 Sit Ups

Result: 23:56

**********
"J.T."
For time:
21-15-9

Handstand Push Ups

Ring Dips

Push Ups

Result: 9:44

WOD 092208, Monday

"3 Types Of Pull-Ups"
10 rounds for time:

3 Weighted Pull Ups @ 20kg

5 Strict Pull Ups

7 Kipping Pull Ups

Result: 20:26

**********
"PushMore 300"
3 rounds for time:

20 Pull Ups

20 Push Up to Sumo Deadlift @ 2x32kg

20 Box Jump 24"

20 KB Double Clean @ 12kg

20 Knees To Elbows

Result: 22:44

**********
"J.T."
For time:
21-15-9

Handstand Push Ups

Ring Dips

Push Ups

Result: 13:12

WOD 091008, Wednesday

"J.T."
For time:
21-15-9

Handstand Push Ups

Ring Dips

Push Ups

Result: 12:50

**********
3 rounds for time:

50 Double Unders

50 Sit Ups (Unanchored)

Box Jump @ 24"

Result: 19:55