30/05/2010

WOD 052610

For Time of:

50 Double Unders
5 Ring Dips
40 Double Unders

10 Ring Dips

30 Double Unders

15 Ring Dips

20 Double Unders

20 Ring Dips

10 Double Unders

25 Ring Dips

Jonson.T : 15 mins 51 secs

then ;-

WOD 052910

Every minute, on the minute, do 3 Deadlifts. Begin with your Bodyweight, and increase weights by 2.5kgs on the minute. Terminate upon failure to compete the set.

Record minute, bodyweight and final weight lifted.

Jonson.T : 16 mins (BW @ 83kg, final weight @ 120kg)

then ;-

WOD 052710

400m Walking Lunges for time.

Beginner: 200m Walking Lunges

Advanced: Weighted Vest 10kg.

Jonson.T : 15 mins 10 secs (with 10kg vest)

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It's been a long 6 day break and the next 2 weeks is going to be another long break in preparation for my exams. So my WODs, I will see you real soon =)

24/05/2010

WOD 052410

"Angie"

For time of:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

*Compare to 022210.

Beginner: 50 reps each, Scale Pull ups as necessary.
Advanced: CTB Pull Ups, CTF Push Ups.

Jonson.T : 27 mins 30 seconds (CTF)

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Tore my skin in 4 places, 2 each hand =(

21/05/2010

WOD 052010

3 Rounds for time of:
50 Double Unders
30 Sit Ups
10 Double Kettlebell Thrusters @ 24kg/16kg

Beginner: 100 Rope Skips, Scale KB as necessary
Advanced: KTEs, KB @ 28kgs.

Jonson. T : 13 mins 59 secs (Thrusters @ 50kg barbell)

19/05/2010

WOD 051910

Every minute, on the minute, for 20 minutes, complete:

1 Deadlift @ Bodyweight

3 Box Jumps @ 24"/18"

5 Handstand Push Ups (HSPU)

*Complete till your final minute, then continue with AMRAP till the 20mins is up.

Beginner: Deadlift @ 50% BW, Box Jump 12", Pikes/Presses

Advanced: Deadlift @ 1.5BW, Box Jump 30"

Jonson. T : 20 mins (DL @ 125kg, Box Jump at 30")

18/05/2010

WOD 051810

For time of:


10-9-8-7-6-5-4-3-2-1 :
Kettlebell Swings @ 24kg/16kg
Overhead Squats @ 30kg/20kg

Beginner: Scale KB as necessary, OHS with PVC
Advanced: KB @ 32kg, OHS @ 40kg/30kg

Jonson. T: 18 mins 01 seconds (KB swings @ 24kg, Overhead Squats @ 40kg)

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I couldn't find the 32 kg KB =(

16-17/05/2010

Rest day...

May 15 2010

Happy Birthday to me =)

"Getting Stronger"

15 Bodyweight dead lifts

5 reps of Bear complex

1 Strict Press

9 Pull ups

8 Box Jumps

9 Ring Dips

Jonson.T : 42 mins 13 secs

*5 reps of bear complex means the bar is not allowed to touch the ground for the 5 reps. Penalty = 15 burpees and you restart the BC reps again.
**http://www.youtube.com/watch?v=0WOP9J7QPwI
***DO your best to end the BC with the strict press
****Don't forget to keep form, be safe and mostly have fun =)

14/5/2010

WOD 051410

Front Squat 5-5-5

Then,

100 Push Jerks For Time @ 50% Bodyweight
*Each time you place the bar down, do 10 Squats

Beginner: 30% BW
Advanced: 60% BW

Jonson. T : 37 mins 17 secs @ 50kg (50kg, 70kg, 80kg x2)

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Feels good to be back in the gym =)

After such a long long long break.....

Finally I got to move about today after handing in my final report!!! That's it, 3 years of studies all comes down to this dinky lil 99 pages which will determin whether I will get accredited as an engineer.

Because it's so late already and I am exhausted from lack of sleep, here was my lil mover and shaker...

100 push ups

100 squats

400m run

Jonson. T : 5 mins ish...

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I wasn't timing myself but I know I got back within 5 mins so good enough for me. plus minus some seconds =)

02/05/2010

Injured my wrist and knee the day before =( Gives me a chance to get cracking with work...

01/05/2010

Deadlifts 1-1-1-1-1

Then ;-

100 GHD Situps

Jonson. T : 5 mins 49 secs (120kg, 130kg, 140kg, 150kg, 150kg)