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 110910

Press 3-3-3
Result: 55 / 60 / 62.5kg

then:-

Push Press 3-3-3
Result: 70 / 70 / 70kg

then:-

3 rounds for time of:
25 Kettlebell Swings @ 32kg
25 Box Jumps @ 30
25 Chest-to-Floor Push Ups
Result: 11:03mins

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 092110

Press 3-3-3

Result: 60 / 62.5 / 63.5kg

then:-

Push Press 3-3-3

Result: 70 / 75 / 80kg

then:-

100 Single Leg Squat @ 16kg (alternating)

Result: 11:56mins

WOD 090810

Back Squat 5-5-5-5-5

Result: 100 / 110 / 120 / 130 / 135kg

then:-

Press 3sets x 3reps @ 55kg

then:-

In 20 minutes, complete as many rounds as possible of:

10 Push Press @ 40kg
10 Pull Ups
20 Squats
Result: 16rounds + 4 Push Press

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 072010

Press 3-3-3

Result: 55, 60, 60kg

then:-

Push Press 3-3-3

Result: 65, 75, 80kg

then:-

For time of:-

100 Ring Dips (Ring must be at a height of Muscle Up.)

Result: 9:38mins

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 022010

Power Clean 3-3-3

Result: 60, 70, 80kg

then:-

3 rounds for time of:-

10 Push Presses @ 60kg

20 Push Ups (Chest-to-floor)

30 Pull Ups (Chest-to-bar)

Result: 13:55mins

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!