WOD 120710

Back Squat @ 3RM

Result: 130kg

then:-

5 Chest-to-Bar Pull Ups

10 Chest-to-Floor Push Ups

15 Squats

Result: 10 rounds @ 6:32mins / 15 rounds @ 10:41mins

WOD 120610

Push Press 3x3 @ 90% 1RM

Result: 72kg

then:-

Max height box jump

Result: 55"

then:-

10 rounds for time of:

3 Deadlifts @ 125kg

5 Nose-to-Floor Handstand Push Ups

7 Burpees

Result: 12:12

WOD 120410

"Party With The Girls"

Grace: 30 Clean & Jerk
Kelly: 400m Run – 30 Box Jumps
Angie: 20 Pull Ups – 20 Push Ups – 20 Sit Ups – 20 Squats
Nancy: 400m Run, 21 Overhead Squats
Helen: 400m Run – 21 Kettlebell Swings @ 24kg – 12 Pull Ups
Fran: 21 Thrusters – 21 Pull Ups
Diane: 21 Deadlifts 21 Handstand Push Ups
Annie: 50 Double Unders – 50 Sit Ups
Elizabeth: 21 Squat Clean - 21 Ring Dip
Karen: 30 Wall Ball Shots
Isabel: 30 Power Snatch

Result: 54:33mins @ 45kg

WOD 120310

Press 3-3-3-3-3
Result: 45 / 50/ 55 / 60 / 62.5kg

then:-

3 rounds for time of:
15 Front Squats @ 50kg
15 Ring Dips
10 Shutter Run @ 10m
Result: 5:03mins

WOD 120210

7rounds for time of:
10 Chest-to-Bar Pull Ups
10 Back Squats @ 65kg
Result: 7:48

WOD 120110

5 rounds for time of:

12 Push Jerk @ 50kg

20 Box Jump @ 30"

Result: 12:29mins

WOD 113010

Deadlift 3-3-3-3-3

Result: 120 / 130 / 140 / 160 / 165kg

then:-

"J.T."

21-15-9

Nose-to-Floor Handstand Push Ups

Ring Dips

Chest-to-Floor Push Ups

*10kg vested.

Result: 23:53mins

then:-

20 Push Jerk

20 Sumo Deadlift High Pull

20 Overhead Squat

20 Thrusters

20 Front Squat

*Every minute on the minute do 4 burpees.

Result: 10:43mins

WOD 112910

For time of:
100 Kettlebell Sumo Deadlift Highpulls @ 24kg
45 Thrusters @ 30kg
30 Pull Ups

Result: 7:55mins

WOD 112610

“Squat Ladder”
Using a 20kg bar, and a continuously running stopwatch, complete 1 squat the first minute, 2 squats the second, 3 the third, etc. Continue until you can no longer complete the requisite number of squats in the 60 second period.
Rounds:
1- 10 – Overhead Squat
11- 20 – Front Squat
21+ Back squat

Result: 30mins

then:-

100 Chest-to-Floor Push Ups

100 Kettlebell Swings @ 24kg

100 Box Jumps @ 30"

100 Unanchored Sit Ups

100 Squats

Result: 27:44mins

WOD 112410

3 rounds for time of:

350m Run

350 Rope Skips

35 Kettlebell Swings @ 40kg

Result: 21:37mins