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.
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
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
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.
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.
“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
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
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.
“Nancy“
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Time – 17:13 (PR)
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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