WOD 090710

Power Snatch 5sets x 5reps @ 75% 1RM

Result: 50kg

then:-

Ring Dips 3sets x Max Reps

Result: 41 / 35 / 30

then:-

150 Kettlebell Swings @ 32kg

*Each break, do 5 burpees immediately.

Result: 18:43mins (20Burpees)

WOD 082410

Bench Press 3-3-3-3-3

Result: 50 / 60 / 70 / 80 (x2) / 75kg

then:-

150 Single Dumbbell Power Snatch @ 50lbs

*Do 5 push ups immediately once dumbbell is being place on the ground.

Result: 9:12mins (penalty 10 Push Ups)

WOD 070710

"Murph"

1.6km Run

100 Pull Ups

200 Push Ups

300 Squats

1.6km

Result: 32.30mins

Rest 10mins, then:-

"Randy"

75 Power Snatch @ 75lbs/ 35kg

Result: 10.54mins

WOD 061410

15 rounds for time of:-

5 Pull Ups

10 Push Ups

15 Squats

Result: 8:17mins

then:-

5 Deadlift @ 150kg

then:-

5 rounds of:-

3 Power Snatches
3 Snatch Pulls
3 Power Snatches

*Increase weight before attempting every round.
*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Rest 120 seconds between sets.

Result: 45, 47.5, 50, 52.5, 55kg

then:-

4 rounds of:-

Strict Ring Dips (Target 20 repititions)

Result: 14, 12, 13, 16

then:-

4 rounds of:-

300m Sprint

5mins Rest

Result: 1:11mins/ 1:08mins/ 1:14mins/ 1:12mins

then:-

5 rounds for time of:-

5 Muscle Ups

10 Burpees

15 Alternative Kettlebell Snatch @ 16kg

Result: 19:00mins

WOD 050110

Pwer Snatch 3-3-3-3-3
Result: 40, 45, 50, 55(x1), 52.5

then:-

5 rounds for time of:-
5 Burpees-to-tuck jumps
10 Overhead Squats @ 30kg
15 Ring Rows
Result: 10:53mins

"J.T"
21-15-9
Handstand Push Ups (Head-to-floor)
Ring Dips
Push Ups (Chest-to-floor)

Result: 10:07mins

then:-

"Isabel"

30 Power Snatch @ 50kg

Result: 6:37mins