WOD 090210

For time of:

Run 350m
25 Chest-to-Bar Pull Ups
25 Kettlebell Swings @ 32kg
Run 350m
15 Chest-to-Bar Pull Ups
15 Kettlebell Swings @ 32kg
Run 350m
5 Chest-to-Bar Pull Ups
5 Kettlebell Swings @ 32kg

Result: 10:32mins

then:-

10-9-8-7-6-5-4-3-2-1 of:-

Power Clean @ 60kg

Burpees

Result: 13:12mins

WOD 082010

Power Clean

3sets x 3reps @ 90% 1RM

Result: 75kg

2sets x 8reps @ 50% 1RM

Result: 45kg

then:-

3 rounds of:-

350m Run

21 Kettlebell Swings @ 24kg

21 Pull Ups

350m Run

15 Kettlebell Swings @ 24kg

15 Pull Ups

350m Run

12 Kettlebell Swings @ 24kg

12 Pull Ups

Result: 9:06mins

then:-

"Helen"

3rounds for time of:-

350m Run

21 Kettlebell Swings @ 24kg

12 Chest-to-Bar Pull Ups

Result: 9:17mins

WOD 080310

Power Clean 5sets x 3reps @ 77kg

then:-

Weighted Pull Ups 3-3-3

Result: 45 / 50 / 55kg

then:-

Turkish-Get-Up 3sets x 3reps, Left and Right @ Empty Bar

then:-

In 15minutes, complete as many rounds as possible of:

5 One Arm Kettlebell Push Press @ 28kg L&R
10 Kettlebell Swings @ 28kg

Result: 11rounds +5 +5 +8

WOD 071010

In the minute of 25 minutes, do:-

2 Power Cleans @ 85% of 1RM = 70kg

then:-

3x Maximum Reps Chin Ups
Result: 20, 20, 20

then:-

15reps x 3 sets of:-
Toes-to-Bar
GHD Sit Ups

WOD 063010

Overhead Squats

5-5-5-5-5
Result: 45, 50, 55, 60, 60kg

then:-

5 rounds of:-
3 minutes, do as many round as possible of:
- 3 Power Clean @ 70kg
- 6 Chest-to-Floor Push Ups
- 9 Knees-to-Elbows
1 minute rest
Result: 3 rounds + 1 PC/ 3 rounds + 1 PC/ 3 rounds + 2 PC/ 3 rounds + 3 PC/ 3 rounds + 2 PC

then:-

5 rounds for time of:-

40 Double Unders

20 Kettlebell Swings @ 24kg

12 Handstand Push Ups

Result: 10:15mins

WOD 062310

Power Cleans 3-3-3-3-3

Result: 80kg

then:-

Press 3-3-3

Result: 50, 55, 55kg

then:-

5 rounds for time of:-

Maximum Repetition Back Squat @ 100kg

7 Burpees to Box Jumps @ 24"

Result: (15, 12, 11, 10, 10) 27:52mins

then:-

In 12 minutes, complete as many rounds as possible of:
10 Toes-to-Bar
10 Medicine Ball Cleans @ 10kg/5kg
Result: 11 rounds + 6 Toes-to-Bar

WOD 060710

Power Clean 5-5-3-3-1-1-1

Result: 50, 60, 70, 75, 80, 85, 90kg

then:-

In 15 minutes, complete as many rounds as possible of:-
1 Handstand Push Up (Head-to-Floor)
3 Strict Chin Ups
3 Ring Dips
3 Handstand Push Ups (Head-to-Floor)
5 Strict Chin Ups
5 Ring Dips
5 Handstand Push Ups (Head-to-Floor)
1 Strict Chin Ups
1 Ring Dips
Result: 6rounds + 1,1,1,2