WOD 111910

Turkish-Get-Up 1-1-1-1-1

Result: 25 / 30 / 30 / 30 / 30kg

then:-

For time of:

15 Nose-to-Floor Handstand Push Ups
1 L-Pull Up
13 Nose-to-Floor Handstand Push Ups
3 L-Pull Ups
11 Nose-to-Floor Handstand Push Ups
5 L-Pull Ups
9 Nose-to-Floor Handstand Push Ups
7 L-Pull Ups
7 Nose-to-Floor Handstand Push Ups
9 L-Pull Ups
5 Nose-to-Floor Handstand Push Ups
11 L- Pull Ups
3 Nose-to-Floor Handstand Push Ups
13 L- Pull Ups
1 Nose-to-Floor Handstand Push Up
15 L-Pull Ups

Result: 16:08mins

then:-

"Lumber Jack"

20 Deadlift @ 125kg

350m Run

20 Kettlebell Swings @ 32kg

350m Run

20 Overhead Squat @ 50kg

350m Run

20 Chest-to-Floor Burpees

350m Run

20 Chest-to-Bar Pull Ups

350m Run

20 Box Jump @ 30"

350m Run

20 Dumbbell Squat Clean @ 50lns

Result: 37:15mins

WOD 081710

Turkish-Get-Up 5reps x 1set

Result: 24kg

then:-

5 rounds for time of:-

15 Deadlifts @ 80kg

15 Box Jumps @ 30"

Result: 10:44mins

then:-

20 minutes AMRAP:-

5 Kettlebell Clean & Push Press @ 24kg, Left & Right

10 Squats

30 Rope Skips

Result: 15rounds

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 052010

In 5 minutes, do as many repetition as possible of:-

Turkish-Get-Up

Result: 16 repetitioins @ 20kg empty bar

then:-

3 rounds for time of:-

50 Double Unders

50 Kness-To-Elbows

30 Sit Ups

10 Kettlebell Thrusters @ 28kg

Result: 27:44mins

WOD 032410

In 5mins, do as many repetition as possible of:

Turkish-Get-Ups @ Empty Bar (20kg)

Result: 17 repetitions

then:-

3 rounds for time of:-

1min Medicine Ball Cleans @ 10kg

1min Push Ups (Chest-to-floor)

1min Box Jumps @ 24"

1min Sit Ups

1min Rest

Result: 72 Medicine Ball Cleans, 97 Push Ups, 77 Box Jumps, 87 Sit Ups = 333 repetitions

WOD 022310

Keangston's Farewell

3 rounds for time of:-

12 L-Pull Ups

4 Turkish Get Up @ 24kg

10 Burpees

4 Thrusters @ 60kg

8 Box Jumps @ 24"

6 KB Swings @ 32kg

6 Ring Dips

12 Squats

20 Double Unders

30 Situps

Result: 31:03mins

WOD 021910

5mins Turkish-get-up

Result: 20 repetitions @ 20kg empty bar

then:-

5 rounds for time of:-

10 Deadlifts @ 100kg

10 Burpees

Result: 7:18mins

WOD 021210

Endurance 021212

3 rounds of:

200m + 400m + 600m

Rest exactly time takes to finish each interval in each set.

then:-

Turkish-Get-Up 5-5-5

Result: 20, 20, 20kg

then:-

150 KB Clean & Jerk @ 24kg

Result: 14:43mins

Finally my new toy has arrived! Behold! The 30kg weighted vest! Tried running a kilometre with it, all I can say is I will never want to put on any extra weights!

WOD 012710

Endurance 012610

15 minutes run as far as possible:

Result: 2.4km

Averagely 2oom/min. Not too bad, Was glad that I could wake up for endurance training. The only problem is to improve my breathing method, a consistent breathing rhythm.

then:-

Turkish-Get-Up 2-2-2

Result: Barbell @ 20, 25, 25kg

Left arm is still weak when it comes to Turkish-get-up. Next target for Turkish-get-up gonna be 30kg with barbell!

then:-

"Dianne"

21-15-9

Deadlifts @ 100kg

Handstand Push Ups

Result: 5:05mins

Improved in barbell gripping while deadlifting, managed to go on 21 repetitions without break. Handstand too seems easier today. Good performance!

then:-

For time of:

400 Rope Skipping

400m Run

250 Rope skipping

800m Run

100 Rope skipping

1,200m Run

Result: 14:52mins

Realized I can finally manage those mental suffers better this time. But of course, I could have done better, got to be more focus.