WOD 061410

15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

Completed : 12:30

WOD 061210

In 12 minutes do As Many Rounds As Possible of:
3 Deadlift @ 1.5BW,
6 Shuttle Runs(10m),
9 Burpees.

The best deadlift form EVER... NOT.

Taking it one step at a time in the presence of enemies 2

Now imagine if you just directly under me with legs wide open. Heh!

Completed : 6 Rounds + 3

061110

3 Rounds for time of:

15 Pull Ups
10 Push Jerks @ 40kg/25kg
5 Single KB Swing @ 24kg/16kg (L&R)

Completed : 13:48 (Strict Pull Ups, PJ @ 50kg, KB @ 32kg)

*--
Wow. My arms felt the full force blow of being amped and pumped after the great idea to do 15 STRICT pull ups. The session was relatively short and very intense which is something i'm trying to incorporate into my workouts so that i get the best time for effort calculation. Maybe i'm trying too hard to be scientific. Whichever it is, its pushing em to achieve or eat dog food. I choose.

WOD 061010

100 Back Squats @ 75% Body weight

Penalty upon re-racking bar = 5 Push Ups. Total the number of push ups and complete them after the workout.

*Beginner: 50 reps @ 50% BW

*Advanced: Back Squats @ BW

Completed : 20:20 (64kg Bodyweight) 55 Push Ups

WOD 060810

"Karen"

150 Wall Balls for time.
*10kg/5kg @ 10ft Target

Completed : 28:44

Fuck Wall balls. Fuck karen. 'Nuff said.

WOD 060710

As many rounds as possible in 15 minutes:

One round consists of:
1 Handstand Push Up (HSPU)
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips

*Chin Ups = Palms facing body

Completed : 7 Rounds + 1 + 1 + 1

*--
This is what i would call a really really awesome training session. Total upper body killer. Felt good being able to smash up 7 Rounds but felt that my weakness in ring dips showed quite obviously toward the last 3-5 minutes when i had to constantly break up the ring dips in reps of 3-2 or 2-2-1. It sucks but i've been perservering for so long... i know i can keep on doing it and hitting it hard motherfucking core!

WOD 060310

50 Kettlebell Swings @ 24kg/16kg
10 Double Unders

40 Kettlebell Swings @ 24kg/16kg

20 Double Unders

30 Kettlebell Swings @ 24kg/16kg

30 Double Unders

20 Kettlebell Swings @ 24kg/16kg

40 Double Unders

10 Kettlebell Swings @ 24kg/16kg

50 Double Unders

Completed : 17:21