WOD 111510

Weighted Pull Ups

Result: 45 / 50 / 55kg

then:-

Deadlift 1set x 3reps @ 3RM

Result: 160kg

then:-

3 rounds for time of:
50 Sumo Deadlift Highpull @ 20kg
15 Handstand Push Ups
30 Kettlebell Swings @ 32kg

Result: 17:26mins

Hang Power Clean 3-3-3-3-3

Result: 40 / 60 / 70 / 80 / 80kg

then:-

Weighted Pull Ups 3set x 3reps @ 90% 3RM

Result: 45kg

then:-

21-15-9 of

Deadlift @ 100kg

Handstand Push Up

Double Unders x2

Result: 4:55mins

WOD 092210

Weighted Pull Up 3-3-3-3-3

Result: 32 / 40 / 42.5 / 45 / 50kg

then:-

In 12 minutes, complete as many rounds as possible of:-

8 Hang Power Clean@ 50kg

8 Wallball @ 10kg

8 Knees-to-Elbow

Result: 7rounds + 5 Hang Power Cleans

WOD 091710

Deadlift 5-5-5

Result: 130 / 140 / 160kg

then:-

Back Squat 2sets x 10reps @ 100kg

(rest 45secs in between.)

then:-

Weighted Pull Ups 3-3-3

Result: 32 / 40 / 44kg

then:-

In 15 minutes, complete as many rounds of possible of:
7 Ring Dips
5 Single Kettlebell Thrusters @ 24kg, Left & Right

Result: 14rounds + 7/5/1

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 031510

"3 Types of Pull Ups"

3 Weighted Pull Ups @ 45lbs

5 Strict Pull Ups

7 Kipping Pull Ups

Result: 26:26mins (12sets)

then:-

5km Run

Result: 23:14mins

WOD 081208, Tuesday

"Weighted Pull Ups"
3-3-3-3-3
*There is no time component to this WOD.

Result: 16kg / 20kg / 24kg / 25kg / 25kg

**********

2 rounds for time:

50 Sit Ups

50 Hip Tucks

50 Leg Raises

50 Russian Twists @ 12kg

50 Bicycle Crunches

Result: 15:51