WOD 122909 Tuesday

WOD 122909 In 20 minutes, complete AMRAP of: 21 KB Swings @ 16kg, 15 Push Ups

Completed : 4 rounds

WOD 122309 Wednesday

Max Reps Pull Ups For 7 rounds

Completed : 9,7,5,5,4,5,5

Tabata Mash Up of Push Ups and Sit Ups.

Eight rounds of:
20 secs Max Reps Push Ups
10 secs Rest
20 secs Max Reps Sit Ups
10 secs Rest

Completed : 71,57= 128

WOD 121809 Friday

21 Overhead Squats @ 15kg
36 Pull Ups + B
36 Ring Dip + B
15 Overhead Squats @ 15kg
27 Pull Ups + B
27 Ring Dip + B
9 Overhead Squats @ 15kg
18 Pull Ups + B
18 Ring Dips + B

Completed :43:23

WOD 121609 Wednesday

WOD 121609 Deadlift 1-1-1-1-1 then 20m Multistage Fitness Test

Completed : (60kg,62.5kg,60kg,60kg,65kg)3:5

WOD 121509 Tuesday

WOD 121509 10-9-8-7-6-5-4-3-2-1 reps for time of: Single KB Clean & Jerk L&R, Single KB Snatch L&R. KB@12kg

Completed : 58:27

WOD 121009 Thursday

WOD 121009 Tabata Mash Up of Squats & Ring Dips: 8 rounds of 20 sec Max Reps Squats, 10 sec Rest, 20 sec Max Reps Ring Dips, 10 sec Rest.

Completed :Squats:128,Ring Dip + B:66 = 194

WOD 120709 Monday

15-12-9 reps for time of:

Single Arm Kettlebell Thrusters @ 16kg, R
Single Arm Kettlebell Thrusters @ 16kg, L
"One Hand" Pull Up, R (Left hand holds wrist) + B
"One Hand" Pull Up, L (Right hand holds wrist) + B

Completed: 1:59:55

WOD 120509 Saturday

"Lumberjack 20"

20 Deadlifts @ 55kg
Run 400m
20 Kettlebell Swings @ 20kg
Run 400m
20 Overhead Squats @ 10kg
Run 400m
20 Burpees
Run 400m
20 Pull Ups (Chest to Bar)
Run 400m
20 Box Jumps @ 24"
Run 400m
20 Dumbell Squat Cleans @ 25lbs
Run 400m

Completed: 1:12:08

WOD 120209 Wednesday

1 Min KB swing R,1 Min KB Swing L,1 Min KB Snatches R,1 Min KB Snatches L,1 Min KB C&J R,1 Min KB C&J L,Rest 30secs.

Completed : KB Swing R:32,KB Swing L:24,KB Snatches R:12,KB Snatches L:9,KB C&J R:5,KB C&J L:5.(12kg)

Turkish Get Up(TGU)
1-1-1-1-1

Completed : 12kg,12kg,12kg,12kg,12kg