Racking 90
For time of:
21 Front Squats @ 90kg
Run 200m
15 Front Squats
Run 200m
9 Front Squats
Run 200m
Time – 10:12
Partner wod with Previn
Amrap 12 min:
While one partner performs 3 muscle-ups, the other does as many sit-ups as possible.
7 rounds, 133 situps
Big weights! I broke the first set into 10-6-5 and squeezed out fives for the rest of the workout. Extremely difficult picking up the legs during the run. Legs feeling like jelly now. This should put me out of commission for the next few days.
WOD032911
Deadlift
1-1-1-1-1
155kg, 175, 185, 195, 205 (f)
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Time – 21:21
I sensed a PR coming today but it was not to be. The bar didn’t even come off the floor which is strange cos I felt the 195 was pretty ok. The chipper exposed my silly sit-ups and HSPUs. More work on those in the morning when I wake up. If I do make it out of the bed on time, that is.
Pushmore Games Q1
Workout No. 1
In 7 minutes, complete as many rounds as possible of:
7 Hang to Overhead @ 30kg/20kg
7 Burpees
7 rounds + 4 Burpees
Workout No. 2
21-15-9 reps for time of:
Kettlebell Swings @ 24kg/16kg
Ring Rows
Time – 4:34
Workout No. 3
Three rounds for max reps of:
1 minute Push Ups
1 minute Sit Ups
1 minute Squats
Total reps = 292
To summarise what happened, my arms got trashed by the ring rows and I totally SUCKED at sit-ups. I have no shape or form as far as muscular endurance is concerned. Add all these to my GOATS. I’ve got lotsa work to do. Which motivates me all the more. While it’s true that almost none of the wods play to my strengths, I still have no excuse. See you next june.
WOD080510
30 Handstand push-ups
40 Pull-ups
50 DB swings, 1.5 poods
60 Sit-ups
70 Burpees
Time – 18:51
+3 hours later
“Death By Deadlifts”
With a continuously running clock, do one Deadlift the first minute, two Deadlifts the second minute, three Deadlifts the third minute… continuing for as many minutes as you are able.
10 rounds + 7 deadlifts @100kg
WOD071210
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Time – 18:45
Compare 082409
Long transition times cos have to wait for pull-up bars. Next time, I’ll only go during non-peak hours.
WOD031509
Complete as many rounds as you can in thirty minutes of:
Five pull-ups
10 dips
15 Sit-ups
16 rounds
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