15/09/10 WOD

Skill: Back Squat

3-3-3

WOD: 1 bar of death

For time body weight bench press @ 72.5kg

10-9-8-7-6-5-4-3-2-1

Jay - 105/ 26.36

13/09/10 WOD

WOD: AMRAP 12 mins:

5 squat cleans @ 60kg
10 kb swings @ 24kg
15 sit ups

Jay - 4 rounds + 13 sit ups

12/09/10 WOD

WOD:

Run 1600m
(rest 3 mins)
Run 1200m
(rest 2 mins)
Run 800m
(rest 1 min)
Run 400m

Jay

1600m - 6.38 (5 sec PB)
1200m - 4.47 (3 sec PB)
800m - 3.05 (12 sec PB)
400m - 1.23 (1 sec PB)

11/09/10 WOD

"God bless all the victims of 9/11"

Skill: front squats 5-5-5-5-5

WOD: 21-15-9

Thrusters @ 42.5kg
Kb swings @ 28kg
Push ups

Jay - 10.51

09/09/10 WOD

Mobility WOD: T-spine (foam roller) & hip capsule stretch

WOD: HSPU medley

AMRAP 10 mins

L -sit hold 10 secs
HSPU 10 reps

4 rounds + 5 HSPU

08/09/10 WOD

WOD: 7 rounds

- 10 unbroken C2B pull ups
- 20 jump n touch
- AMRAP ring dips

1) 16
2) 13
3) 11
4) 11
5) 11
6) 12
7) 12

07/09/10 WOD

WOD: 50 burpees x 3 (rest exact time it takes to complete each round)

Round 1) 2.47
Round 2) 3.09
Round 3) 3.24

06/09/10 WOD

AM Mobility WOD: Calves

5 mins each calf (4 mins gastroc / 1 min soleus)

05/09/10 WOD

Skill: 10 x hill sprints (walk down rest)

WOD:

21 HSPU
21 pistols
18 HSPU
18 pistols
15 HSPU
15 pistols
12 HSPU
12 pistols
9 HSPU
9 pistols
6 HSPU
6 pistols

Jay - completed (forgot to time)

04/09/10 WOD

AM Mobility WOD: Internal shoulder rotators & the clean

AM WOD: Mainsite Tuesday 100824

For time
50 jump n touch
40 squats
30 sit ups
20 push ups
10 pull ups

Jay - 6.16

03/08/10 WOD

Skill: Back tucks

AM Mobility WOD:

Accumulate 10 mins of full squat position

PM: OPT

5 sets for run times

10 burpees AFAP
20 unbroken pull ups
Run 400 @ 90%
(rest 3:30 b/t sets)

1) 1.30
2) 1.33
3) 1.34
4) 1.35
5) 1.32

29/08/10 WOD

Buy in:
400m run
10 burpees x 2
10 push ups
10 squats

AM WOD: 100 burpees for time


Jay - 6.17

PM WOD:

Perform each exercise for max reps in 1min then rest 1min

Touch 'n' Go push ups

Will - 40
Jay - 40

HSPU

Will - 2
Jay - 10

Squats

Will - 57
Jay - 58

Dynamic Lunges

Will - 60
Jay - 66

Double undies

Will - 48
Jay - 47

TOTAL: 468

27/08/10 WOD

Skill: Squat cleans

WOD: 100 kb swings for time (24kg)

(for every broken set, perform 20 touch n go push ups)

Jay - 6.42

60 - 85 - 100

25/08/10 WOD

Buy in:
100 double unders

Skill: 5 x 10 unbroken mix grip pull ups

WOD: 30 HSPU for time

Jay - 3.17 PB

24/08/10 WOD

Buy in:
400m run
10 push ups x 2
5 dead hangs x 2
20 sit ups x 2

WOD:

4 rounds
AMRAP dead hang pull ups
400m run

(Count the number of dead hang pull ups each round and time last 400m run)

Jay
Round 1: 16
Round 2: 9
Round 3: 8
Round 4: 10
Run 1.35

23/08/10 WOD

Skill: Back squat 5/3/1

5 x 87.5 kg
3 x 100 kg
max reps x 111.5 kg (3 reps)

Bench Press 5 rep max
40/60/65/72.5/75

WOD: 3/4 Angie

Jay - 10.30

21/08/10 WOD

Buy in:
400m run
10 squats x 2
10 burpees x 2
10 k2E x 2

WOD: 30-25-20-15-10

Toes to bar
Wall Ball
Burpees

Jay - 27.48

Notes: OMG!

20/08/10 WOD

Buy in:
400m run
10 pull ups x 2
10 squats x 2
10 burpees x 2

WOD 1:
A. 75 box jumps for time
rest 10 secs
A1. AMRAP 30 secs / 60 secs rest db push press (14kg) 5 sets
rest 10 secs
A2. 400m run for time

WOD 2:
B. 1-10 ring dip ladder for time
rest 5 minutes
B1. AMRAP 10 unbroken C2B pull ups in 5 mins
walk 200m rest
B2. 200m sprint for time

Jay
A. 2.14
A1. 133
A2. 1.09
B. 5 minutes
B1. 4 sets
B2. 27 secs

18/08/10 WOD

Buy in:
Cycle
5 deadhang pull ups x 2
10 squats x 2
10 push ups x 2
20 sit ups x 2

Skill: 500m row

WOD: Sale Sharks

Jay - 1.38 (PB) / ?

Note: I had my score down as 1022 but I think something must have gone wrong. Maybe I did an extra round?

A1. HSPU max reps (15)
A2. 6 set of 10 sec L-sit holds

17/08/10 WOD

WOD: Mainsite

15 rounds of:

20 second sprint
40 second rest