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 081010

Push Press 3-3-3

Result: 65 / 70 / 75kg

then:-

Push Jerk 3sets x 3reps

Result: 80kg

then:-

For time of:

700m Run
50 Kettlebell Swings @ 32kg
50 Toes-to-Bar

700m Run

Result: 15:19mins

WOD 070910

Press 1 x 5

Result: 50, 55, 60, 62.5, 62.5kg

then:-

For time of:-

20 Back Squats @ 100kg

40 Toes-to-Bar

60 Kettlebell Swings @ 32kg

Result: 7:41mins

then:-

7 rounds for time of:-

7 Push Jerks @ 70kg

7 Burpees

7 Chest-to-Bar Pull Ups

Result: 13:46mins

WOD 070610

Press 3 x 3

Result: 55kg

then:-

Push Press 3 x 3

Result: 65kg

then:-

Push Jerk 3 x 3

Result: 75kg

then:-

5 rounds for time of:-

100 Double Unders

20 Burpees

Result: 14:29mins

then:-

Deadlift 3-3-2-2-1-1-1

Result: 120, 130, 140, 150, 155, 160, 160kg

then:-

3 rounds of:-

5 x 60yard/ 54meters Shutter Runs

*Rest 3 minutes between efforts.
*less than 200 lbs - 60 seconds and below

WOD 061810

Back Squat 5-5-5

Result: 85, 90, 100kg

then:-

5 rounds for total reps of:-
15 secs Handstand Push Ups
30 secs Rest
15 secs Pull Ups
30 secs Rest
15 secs Burpees
30 secs Rest
*Workout done with extra 10kg vest.

Result: 33 Handstand Push Ups + 57 Pull Ups + 30 Burpees = Total 120 repetitions

then:-

"Danny"

In 20 minutes, complete as many round as possible of:-

30 Box Jumps @ 24"

20 Push Jerk @ 2 x24kg (Rx'd 53kg)

30 Pull Ups

Result: 4 rounds + 26 Box Jumps

WOD 061101

5 rounds for time of:-

15 Pull Ups (Chest-to-Bar)

10 Push Jerks @ 60kg

5 Single Arm Swing @ 32kg (L&R)

Result: 20:37mins

then:-

8 rounds for time of:-

50m Farmer Walk @ 32kg (L&R)

50 yard Farmer's Walk
*Rest 90 seconds between efforts.
*Go as heavy as possible.
*Count a penalty for dropping or setting weight down during the 50 yards.
*Perform 1 burpee for every penalty.

Result: No penalty!

WOD 020210

Press 5-5-5

Result: 45, 45, 45kg

then:-

5 rounds for time of:

7 Push Jerk @ 55kg

25 KB Swing @ 32kg

Result: 15:56mins

Feeling terrible today, din't get enough sleep due to back muscle soreness, constantly have to keep stretching through out the whole night. Worse of all, woke up with sore throat. A very high chance that I might fall ill tomorrow.

Next up! either I'm going home now to start hibernating till god-knows-when, or I'm going to the nearest massage center for a session of relaxation massage.

Ciao.

WOD 012610

100 Back Squat @ Body weight for time:

Result: 12:56mins (65kg)

Today's performance was just at the average level. I was trying to hit sub 10 minutes, but my thigh started to get sore even after 5 repetitions of back squat with only empty bar.

then:-

WOD 012510

20 minutes AMRAP of:

5 Press @ 45kg

5 Pull Ups (Chest-to-bar)

5 Push Press @ 45kg

5 Pull Ups (Chest-to-bar)

5 Push Jerk @ 45kg

5 Pull Ups (Chest-to-bar)

Result: 6rounds +5, 5, 5, 5, 2

As for the WOD 012510, presses are to be improved and form need to be re corrected, strength is what I'm lack of. More to be done!