Saturday, February 28, 2009

WOD 022809

For time of:
Run 400m
21 Ring Dips
21 Ring Push Ups
Run 400m
15 Ring Dips
15 Ring Push Ups
Run 400m
9 Rings Dips
9 Ring Push Up

Completed time : 12:34

Friday, February 27, 2009

WOD 022709

For time of:
45 Walking Lunges
21 Weighted Pull Ups @ 20kg
30 Walking Lunges
15 Weighted Pull Ups @ 20kg
15 Walking Lunges
9 Weighted Pull Ups @ 20kg

Completed time as Rx'D : 9:06

Thursday, February 26, 2009

WOD 022609

5 rounds of:

MAX REPS of handstand push ups
MAX HOLD of L-Sit

Completed reps/time

HSPU : 15, 25, 20, 20, 11
L-Sit : 17s, 40s, 10s, 6s, 25s

Tuesday, February 24, 2009

WOD 022409

Three rounds for time:
21 KB/DB Overhead Squats @ 20kg, L
15 Pull Ups
21 KB/DB Overhead Squats @ 20kg, R
15 Pull Ups

Completed as Rx'd : 20:01

Saturday, February 21, 2009

WOD 022109

3 rounds for time of:
50 Sumo Deadlift Highpull @ 20kg
21 Burpees
Run 400 meter

Completed with 24kgs KB instead : 23:40

Friday, February 20, 2009

WOD 022009

21-15-9 of:

KB/DB Double Press @ 20kg
KB/DB Double Push Press @ 20kg
Handstand Push Ups

Completed with 16kg from 2nd round onwards : 26:40 :(

Thursday, February 19, 2009

WOD 021909

For time of

400m Walking Lunges (approx. 440 lunges!!!!)

Completed time : 8:31

Wednesday, February 18, 2009

WOD 021809

100 Pull Ups for time.

Completed time : 9:57

*Compare to WOD 111708.

Tuesday, February 17, 2009

WOD 021709

WOD 021709 Five rounds for time of:
10 KB/DB Double Push Press @ 24kg/50lbs
15 Ring Dip

Completed time as Rx'D : 21:42

Friday, February 13, 2009

WOD 021309

For time of:
45 KB Swings @ 32kg
45 Ring Dips
45 Burpees
45 Handstand Push Ups
45 Box Jumps @ 24"

Completed time as Rx'D : 19:08

Thursday, February 12, 2009

WOD 021209

3 rounds for time of
800m run
50 double unders

Completed time : 15:12

WOD 150 Double Unders

Completed time 2:47

Wednesday, February 11, 2009

WOD 021109 - Happy Birthday PushMore!

"PushMore 12-365"
12 rounds for time of:
3 Muscle Ups
6 KB Clean & Push Press @ 24kg (alternating)
5 Knees to Elbow

Completed time as Rx'D : 40:42

Happy 1st Anniversary, Pushmore!

Struggling half way through the muscle up

Tuesday, February 10, 2009

WOD 021009 "Cindy" or "Mary"

"Cindy"
In 20 minutes, do as many rounds as possible of:
5 Pull ups
10 Push ups
15 Squats

or

"Mary"
In 20 minutes, do as many rounds as possible of:
5 Handstand push ups
10 Single leg squats (alternating)
15 Pull ups

Pick your choice of girls and go.

My choice is "Cindy"

Completed rounds : 23

Compare to WOD 092908

Saturday, February 7, 2009

WOD 020709

3 rounds for time of:
Run 400m
10 Muscle Ups
15 Burpees

Completed time : 24:33

Friday, February 6, 2009

WOD 020609 "Jackie"

For time of:
100 Sumo Deadlift Highpull @ 20kg
50 KB/DB Thrusters @ 12kg/25lbs
30 Pull Ups

Completed time as Rx'D : 10:00

2nd WOD
2 Rounds for time of
800m run
300 rope skips
25 KB Swings (24kgs)

Completed time as Rx'D : 24:44

Wednesday, February 4, 2009

WOD 020409 "Annie"

50-40-30-20-10 reps of
Double unders
Sit ups (Anchored)

Completed time : 6:26

Compare with WOD 120308

Tuesday, February 3, 2009

WOD 020309

Tabata Mash-Up: Squats & Push Ups
Do 8 rounds for max reps of:
20 seconds Squats
10 seconds Rest
20 seconds Push Ups
10 seconds Rest

Total Reps :

Squats : 23, 23, 22, 22, 21, 21, 20, 22
Pushups : 28, 26, 20, 21, 16, 16, 17, 20

Total Reps : 338

Monday, February 2, 2009

WOD 020209

5 Rounds for time of:

25 Pull Ups
20 KB Swing @ 24kg
15 Handstand Push Up

Completed time as Rx'D : 28:44

WOD 150 Double Unders

Completed time : 3:16