WOD 112609

150 Kettlebell Snatches @ 24kg(M)/16kg(W) for time.

*These are total reps for both arms. No limit to hand switches but kettlebell can only be placed on the ground every 10 reps

Completed as rx'd : 16:24

Benchpress 5-5-5-5-5

Completed Weights :
50kgs, 55kgs, 60kgs, 65kgs, 72.5kgs

WOD 112509

Four rounds of:
Run 400m
Rest 2 minutes

*Make each run an all-out effort. Try to keep your times for each run as close as possible.

Completed time :

1:07, 1:16, 1:26, 1:19

Frontsquat 3-3-3-3-3

Completed weights :
75kgs, 77.5kgs, 80kgs, 85kgs, 90kgs

WOD 112409

In 15 Minutes, do as many rounds as possible of:
10 Box Jumps @ 24"
10 Handstand Push Ups

Completed rounds : 13

Deadlift 5-5-5-5-5

Completed Weights :
140kgs, 142kgs, 145kgs, 150kgs, 155kgs

WOD 112309

For time:-
15 Kettlebell Push Jerk @ 24kg(M)/16kg(W), L
5 Muscle Ups
15 Kettlebell Push Jerk @ 24kg(M)/16kg(W), R
5 Muscle Ups
12 Kettlebell Push Jerk @ 24kg(M)/16kg(W), L
5 Muscle Ups
12 Kettlebell Push Jerk @ 24kg(M)/16kg(W), R
5 Muscle Ups
9 Kettlebell Push Jerk @ 24kg(M)/16kg(W), L
5 Muscle Ups
9 Kettlebell Push Jerk @ 24kg(M)/16kg(W), R
5 Muscle Ups

Completed as rx'd : 20:26

WOD 112009

45-30-15 reps for time of:

Kettlebell Swings @ 24kg(M)/16kg(W)
Burpees

Completed as rx'd : 12:49

Backsquat 3-3-3-3-3

Completed Weight :

100kgs, 105kgs, 115kgs, 125kgs, 132.5kgs

WOD 111909

Three rounds for time of:

Run 400m
12 Deadlifts @ 100kg(M)/60kg(W)
21 Pull Ups

Completed as rx'd : 14:51

WOD 111809

Power Clean 3-3-3-3-3

Completed weight : 65kgs, 67.5kgs, 75kgs, 80kgs, 85kgs (2)

5 Rounds for time :

20 KB Swings (24kgs)
20 Double Unders

Completed as rx'd : 9:15

WOD 111809

Power Clean 3-3-3-3-3

Completed weight : 65kgs, 67.5kgs, 75kgs, 77.5kgs, 85kgs (2)


********************
Five Rounds for time

20 KB Swings (24kgs)
50 Double Unders

Completed as rx'd : 9:15

WOD 111709

Five rounds for time:
30 Medicine Ball Cleans @ 10kg(M)/5kg(W)
30 Double Unders

Completed as rx'd : 14:31


*************************
Press 5-5-5-5-5

Completed weight : 40kgs, 42.5kgs, 45kgs, 45.5kgs, 52.5kgs (2)

WOD 111609

Deadlift 1-1-1-1-1

Completed weight : 155kgs, 160kgs, 165kgs, 170kgs, 175kgs, 182.5kgs

New PR. I've broke the 400lbs barrier.

30 Power cleans 60kgs

Completed as rx'd :11:55

WOD 111309

Strenght day.

Power Clean 3-3-3-3-3

Completed weight : 45kgs, 47.5kgs, 50kgs, 57.5kgs, 62.5kgs

Back Squat 5-5-5-5-5

Completed weight : 100kgs, 105kgs, 115kgs, 120kgs, 122.5kgs

WOD 111209

For time of:
350 Rope Skips
15 Double Kettlebell Press @ 24kg(M)/16kg(W)
250 Rope Skips
25 Double Kettlebell Push Press @ 24kg(M)/16kg(W)
150 Rope Skips
35 Double Kettlebell Push Jerk @ 24kg(M)/16kg(W)

Completed as rx'd : 25:10

WOD 111109

Deadlifts 5-5-5-5-5

*Compare to 093009.

then do:-

50 Burpees for time.

Completed weight/time : 135kgs, 140kgs, 145kgs, 150kgs, 155kgs / 2:59



What say you, a jump of 135kgs to 155kgs for 5RM Deadlift.

WOD 111009

"Death by KB Swings"


With a continuously running clock, do one Kettlebell Swing @ 32kg the first minute, two Kettlebell Swings @ 32kg the second minute, three Kettlebell Swings @ 32kg the third minute... continuing for as many minutes as you are able.


Use as many sets as needed to complete the swings for each minute.


Compare to 032609 (12 Mins + 6)

Completed mins : 14min + 4

*******************************
Bench Press 5-5-5-5-5

Completed weight : 65kgs, 67.5kgs, 70kgs, 75kgs (3), 75kgs(3)

WOD 110709

Four rounds for time of:
Run 400m
400 Rope Skips

Completed : 23:21

WOD 110609

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups


Completed as rx'd : 21:37

**************
Deadlift 3-3-3-3-3
Completed Weights : 130kgs, 135kgs, 145kgs, 155kgs, 165kgs

WOD 110509

For time of:
Run 400m
21 Kettlebell Snatches @ 24kg(M)/16kg(W), L & R
Run 400m
15 Kettlebell Snatches @ 24kg/16kg, L & R
Run 400m
9 Kettlebell Snatches @ 24kg/16kg, L & R

Completed with 50lbs DB Power Snatch : 12:20

***************
Bench Press 3-3-3-3-3

60kgs, 65kgs, 67.5kgs, 70kgs, 75kgs

WOD 110409

Weighted Pull Ups 1-1-1-1-1-1-1

Completed weights : 32kgs, 34.5kgs, 37kgs, 39.5kgs 42kgs, 42kgs, 39.5kgs


********************

WOD 25 of 20's
For time of
25 Double Unders
20 Push Presses
25 Double Unders
20 Push Jerks
25 Double Unders
20 Power Snatch
25 Double Unders
20 Power Hang Cleans

Completed with 40kgs Barbell : 11:02

WOD 110309

For time of:
50 Double Unders
50 Push Ups
50 Double Unders
50 Ring Dips
50 Double Unders
50 Handstand Push ups

Completed as rx'd : 18:01

*****************
Backsquat 3-3-3-3-3

Completed Weight : 90kgs, 100kgs, 110kgs, 115kgs, 120kgs