WOD 012809 "Fight Gone Bad" - PushMore Style

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 32kg (Reps)
Box Jump, 24" box (Reps)
Double KB Push-press, 16kg (Reps)
Burpees (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep

Total Reps : 213

WOD 012309

For time of:

50-40-30-20-10
Pull Ups
Ring Dips

Completed time : 28:49

WOD 012209

Five rounds for time of:
20 KB Swings @ 24kg
20 Walking Lunges
20 Burpees

Completed time as Rx'D : 24:42

WOD 012109

5 Rounds for Maximum Reps:

Single Arm KB Press L&R
Single Arm KB Push Press L&R

*Use the heaviest KB you can press for this WOD. KB cannot be placed on the ground until both exercises are completed.

**Record reps from each round.

There is no time component to this WOD

Completed reps with 20kg KB

Press R12 L11 R9 L7 R7 L5 R6 L4 R8 L1
Push Press R9 L7 R11 L8 R10 L7 R7 L7 R11 L7

WOD 012009

Four rounds for time of:
Run 400m
50 Double Unders

Completed time : 13:11

WOD 011909 "Barbara"

5 Rounds for time of :

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Completed time : 28:53

WOD 011709

3 Rounds for time of:
Run 800m
15 KB Swings @ 32kg
20 Handstand Push Ups

Completed time as Rx'D : 21:57

WOD 011609 "Fran"

"Fran"
21-15-9 reps for time of:
KB/DB Thrusters @ 20kg
Pull Ups

Compare to WOD 091508 "Fran"

Completed time as Rx'd : 7:53

A new PR, woo hoo!!

WOD 011509

3 Rounds for time of :

50 Sumo Deadlift High Pull @ 20kg
50 Double Unders
50 Sit Ups

Upscaled to 24kgs

Completed time : 18:08

WOD 011409

For time of :
15 KB Double Clean @ 24kg
30 Ring dips
12 KB Double Clean @ 24kg
24 Ring dips
9 KB Double Clean @ 24kg
18 Ring dips
6 KB Double Clean @ 24kg
12 Ring dips
3 KB Double Clean @ 24kg
6 Ring dips

Completed time as Rx'd : 11:41

WOD Harold & Kumar
3 Rounds for time of
20 Ring Rows
25 Knees to elbow
20 Pushups

Completed as Rx'd : 16:18

WOD 010909

WOD 010909
3 Rounds for time of:
400m Run
50 Sit Ups (Anchored)
400 Rope Skips

Completed as Rx'd : 28mins

Mahchebai dam bad time man. Depressing.

100 pullups for time

Completed in 9:40

Zone Meal : Chicken Pastrami cos Lettuce Salad

2 Baby lettuce ( 2 blocks carbs)
1 cup seedless grapes (2 blocks carbs)
5 onz chicken pastrami deli style (5 blocks protein)
1 tbs extra virgin olive oil (2 blocks fats)
2 tbs raddish based dressing (4 blocks fats)

Put everything together and viola! A superb salad :) As you can see, I have increase both my protein and fats intake by one block while maintaining the same amount of blocks for carbs. This is so that I can bulk up abit instead of losing more weight cause I'm getting a bit weeee tooo skinny :P

WOD 010809

5 Rounds for time of:
12 Pull Ups
9 KB/DB Thrusters @ 20kg/45lbs

Completed as Rx'd : 11:36

WOD 010709

WOD "J.T"

21-15-9 of:
Handstand Push Ups
Ring Dips
Push Ups

Completed time as Rx'D : 15:30

Compare to WOD 110508

Pushed myself quite abit and manage to shed off bout 9mins from the previous time I did this in November'08. *pats on my back*

WOD 010609

In 15 minutes, do as many rounds as possible of :

10 KB Swings @ 32kg
10 Double Unders

Completed rounds as Rx'd : 10 rounds

WOD 010209

For time of:
60 Push Ups
50 Sumo Deadlift Highpull @ 32kg
40 Ring Dips
30 Weighted Pull Ups @ 20kg
20 Handstand Push Ups


Completed as Rx'D : 24:01