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What is your profession?

In 15 minutes, complete as many rounds as possible of:
7 Power Snatches @ 60kg
15 Push Ups

8 rounds + 2 snatches

Felt great on the snatches and tanked on the push-ups. I didn’t think I could do well today but certainly surprised myself. I’ve decided to take it easy today and work on my rope climbs.

On a rampage

Five rounds for time of:
12 Wall Balls @ 10kg/5kg
12 Toes-to-Bar

Time – 6:38

Overhead Squats

3-3-3-3

60kg, 70, 80, 85

Practise back levers. 5 x 5

Partner Wod

10-9-8-7-6-5-4-3-2-1

Ring Push-ups

Strict Pull-ups

While the partner is performing each set, the other rests.

Time – 25: 39

Not Letting Up

Presses @75kg

Every minute perform 1 rep for 10 minutes.

Five rounds for time of:
10 Deadlifts @ 100kg
10 Handstand Push Ups
30 Double Unders

Time – 8:39

 

Weighted Single Leg Squats

3-3-3-3-3

30kg, 35, 40, 45, 50

3 rounds for time:

10 CTB Pull-ups

20 Lunges (with a 60kg sandbag)

Time – 4:58

3 sets for time of L-sits (on the kettlebell)

1st -21 seconds

2nd – 24 seconds

3rd – 26 seconds

 

The Not So Silent Retreat

Took a walk around Janda Baik and found a nice spot for this.

100 Burpees for time:

6:48

Almost a minute faster than my usual. Gotta work more on this and push the lactate threshold. Thanks to Michding for timing this.

I couldn’t wait until Monday to get my legs moving again. So I turned on the afterburner at Pushmore with Yekar and Soonwei.

10 rounds of 200m sprints.

38-42 secs.

I’m getting more comfortable with this range of speed.

The Storm Before the Calm

21-15-9 reps for time of:
Chest-to-bar Pull Ups
Handstand Push Ups
Squats x 3

Time – 8:12

Strong finisher to the week before I head off to my weekend of vowed silence. Those pull-ups always bothered me in the past. But surprisingly I could steer through em with minimal breaks in between. I just kept reminding myself not to rest at all on the squats to make up time. A satisfying end.

The Mighty Six

“Death by Clean & Jerks”

With a continuously running clock, do 1 clean & jerk the first minute, 2 clean & jerks the second minute, 3 clean & jerks the third minute.. continuing for as long as you are able. Use as many sets as needed to complete the reps for each minute.

9 rounds + 8 reps @60kg

Partner WOD
One person does 50 sit ups while the other holds the plank, swap then repeat for 40, 30, 20, 10 reps

Weighted Pull-ups

3-3-3-3-3

20kg, 24, 28, 30, 32

3 rounds of 800m sprints (2 minutes rest in between)

Average time – 2:40

ONE THOUSAND rope skips

AMRAP for 1 minute:

100 pushups

48 reps

The 10 second deadlift

Deadlifts

5-5-5-5-5

165kg, 170, 175, 180, 185 (2)

In 15 minutes, complete as many rounds as possible of:
3 Kettlebell Presses @ 24kg/16kg, Left & Right
5 Kettlebell Snatches @ 24kg/16kg, Left & Right
7 Box Jumps @ 30″

8 rounds + 2 snatches

3-man partner wod

3 rounds:

While one man is performing 50m Sled pull @50kg

Max Reps Ring Dips

Handstand Hold

Frustration with the rings

I wanted to complete the workout today. But the moment I tried to pull myself up on the rings, the desire doesn’t justify my ability to do so.

So frustrated.

With this girl, it’s all about the run

“Nancy“
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Time – 17:13 (PR)

Unbroken

Seven minutes for max reps of:
Kettlebell Push Jerks @ 24kg/16kg.
*These are total reps for both arms.

Rest 2 minutes, then:-

Three minute for max reps of:
Double Unders

108 presses (Unbroken), 170 double unders

10 rounds of 200m sprints (2 minute rest)

Average time : 38-43 secs

21-15-9 for time:

Russian Twist @20kg

Weighted Sit-ups

Time – 4:58

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