19/06/10 DAY 83

No record

i did not updat my blog foe like a month got lost befor i could uplode it

18/06/10 DAY 82

Rest day

17/06/10 DAY 81

Buy in:
400m run
10 trampolines burpees x 2
20 tuck jumps x2
10 star jumps x 2
10 straddle jumps x 2

Skill: Acrobatics

WOD: 3 rounds for time for total number of reps

- 1 min burpee thruster
- 1 min odd object carry
- 1 min box jumps
- 1 min overhead lunges @ 10kg

then 400m run

Will - 240 reps

16/06/10 DAY 80

Buy in:
400m run
10 box jumps x 2
10 burpees x 2
10 squats x 2

Skill: Horizontal leap

WOD: 4 rounds for time

- 400m run
- 50 squats

Will - standing leap 2.07m / running leap 3.13m / 10.32

15/6/10 Day 79

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

Skill: Ring dips

Will's WOD: 21-15-9
Push ups
Ring dips

Time: 20.13

14/6/10 Day 78

Buy in:
400m run
10 squats x 2
10 pull ups x 2
5 K2E x 2
10 push ups x 2

Skill: Deadhang pull ups (go for a PB!)

max reps then 3 sets to failure

WOD: '100 burpee pull ups' for time (GI Jane)

Will - 8 (PB) - 6 - 6 - 6

13/6/10 Day 77

Rest day

12/6/10 Day 76

Buy in:
400m run
20 mountain climbers x 2
20 sit ups x 2
10 burpees x 2
5 HSPU x 2

Skill: Handstand push ups

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

DHSPU
Push ups

Will - 5.50

11/6/10 Day 75

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

Skill: AMRAP 4 mins - Bear Crawl U pattern + 10 tire shoulder press

WOD: For time (in a 16kg weighted vest)

400m run
21 burpees
400m run
15 burpees
400m run
9 burpees
400m run

Will - 5 rounds / 14.24

I wanted to die stupid vest

10/6/10 Day 74

Buy in:
400m run
10 burpees x 2
10 squats x 2
20 walking lunges x 2

Skill: wall ball

WOD: 'Karen'

150 wall ball for time

Will - 14.21 (PB)

9/6/10 Day 73

Buy in:
500m row
10 burpees x 2
10 squats x 2
10 push ups x 2
20 sit ups x 2

Skill: 500m row

WOD: 'Sale Sharks'

6 rounds for distance (30 seconds on / 30 seconds off)

Will - 1.46 PB / 858m PB

8/6/10 Day 72

Buy in:
400m run
10 burpees x 2
5 HSPU x 2
20 mountain climbers x 2
10 flutter kicks x 2

Skill: TABATA Boxing

Squat punches

WOD: 'The Seven' (modified)

7 rounds for time

- 7 HSPU
- 7 Thrusters
- 7 Divebomber push ups
- 7 DB deadlift
- 7 burpees
- 7 bicycle sit ups
- 7 pull ups (any grip)

Will -

7/6/10 Day 71

Buy in:
400m run
10 press ups x 2
10 sit ups x 2
10 burpees x 2
10 frontal plane lunge jumps x 2

Skill: Handstand walking

WOD: 'Black Jack'

Will - 3 steps / 19.22 (PB)

1/6/10 to 6/6/10 day 65-70

On holiday did burpees 62-66

6 hour walk

Not very well had ear infection and the antibiotics mad me feel worse.

31/5/10 Day 64

Buy in:
400m run
10 push ups x 2
10 lunges x 2
10 burpees x 2
10 box jumps x 2

Skill: Plank holds

Accumulate 5 mins of plank hold and time how long it takes you to do so

WOD: UNBROKEN
4 rounds

- 400m run (5 second leeway of 1st run time)
- 30 push ups
- 30 box jumps
- 30 alternating split jumps

3 min rest between rounds

Will - 12.21 minutes / 1.48 / 1.35 / 1.39 / 1.34

30/5/10 Day 63

Restday

29/5/10 Day 62

WOD: 'TABATA IN THE RAIN'

With a 10kg med ball
8 rounds - 20 seconds on 10 seconds off

- Ball cleans
- Elevated push ups
- Wood choppers
- Bench press
- Russian twists


Will
- Ball Cleans 7/7/7/7/7/7/7/7
- Push ups: 20/15/13/11/10/8/8/8
- Wood Choppers: 7/9/7/7/7/7/7/7
- Bench Press: 17/17/17/17/17/17/17/17
- Russian twist: 10/10/10/10/10/10/10/10

28/5/10 Day 61

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

Skill: Muscle Ups 6-6-6

WOD: 'Barbara'

5 rounds for time of

- 20 pull ups
- 30 push ups
- 40 sit ups
- 50 squats

3 minute rest between each round

Will - R1 (4.23) / R2 (4.38) / R3 (4.13) / R4 (5.11) / R6 (4.21)

27/5/10 Day 60

Buy in:
10 pull ups x 2
10 sec handstand holds x 2

Skill: Card Warm Up

WOD: Met Con

- 3 min handstand hold
- 40 pull ups
- 50 push ups
- 60 sit ups
- 70 lateral jump burpees

Will - 24.40

26/5/10 Day 59

Buy in:
400m run
10 burpees x 2
10 sit ups x 2
10 ball slams


Skill: Death By HSPU


WOD: 'Juggernaut'


150 ball slams for time