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.

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

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

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.

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.

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

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.

Time – 17:13 (PR)

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