25/05/10 DAY 58

Buy in:
400m run
10 K2E x 2
10 push ups x 2
10 sit ups x 2

Skill: Handstand walks

WOD: 30-20-10

- Knees to elbows
- Push ups

Will - 9.00
Chris - 8.16

24/05/10 DAY 57

Buy in:
10 kettle bell swings x 2
10 SDHP x 2
10 squats x 2
11 burpees x 2

Skill: Powerlifting/Olympic Lifting

Thrusters 3-3-3

WOD: 5 rounds for time

- 12 deadlifts @ 40kg
- 9 hang power cleans @ 40kg
- 10 kettle bell swings @ 20kg

Will - 47.5kg (PB) / I think your time is in your book?

23/5/10 Day 56

2 hours of Ju jitsu

Buy in:
400m run
10 squats x2
10 push ups x2
10 Burpees x2
10 pull ups x2

Skill: Knees to elbows 3-3-3-3

WOD: 4 rounds

400m run
max pull ups

R1 1.25 11 R2 1.36 11 R3 2.01 8 R4 2.01 10

22/5/10 Day 55

Rest day

Burpees 51

21/5/10 Day 54

Buy in:
400m run
10 double unders x 2
10 squats x 2
10 lunges x 2

Skill: HSPU 5-4-3-2-1

(lowering down)


WOD: 30 kipping pull ups for time
Time: 2:46

20/5/10 Day 53

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

Skill: Split jerk practice

WOD:

Complete as many rounds in 7 minutes as you can of:
DB Squat clean, 10 reps
20 Sit-ups

4 rounds

19/5/10 Day 52

Rest day
Burpees 48

18/5/10 Day 51

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


Skill: Deadlift technique http://www.youtube.com/watch?v=Syt7A23YnpA&NR=1

WOD:
‘Would You Rather…’

This workout has 2 options at every turn, it’s up to you which ones you take to get to the end:

START

400m run
“Would you rather…”

A: 2 Minute AMRAP kipping pull ups B: 50 push ups for time

“Would you rather…”

C: 200m sprint for time D: 100 squats for time

“Would you rather…”

E: 50 double unders for time F: 3 min AMRAP burpees

FINISH

B=1.01
D=3.12
F=30

Plank max hold = 1.02 mins

17/5/10 Day 50

Buy in:
400m run
10 push ups x 2
20 squats x 2
10 box jumps x 2

Skill: knees to elbows 3-3-3

WOD:

'Helen' (with DB swings at 16.7kg max I could get on my dumb bell)

3 rounds for time

400m run
21 DB swings
12 pull ups

Time: 17.31

16/5/10 Day 49

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

Skill: Bar dips 3-3-3-3 (on the pull up bar)

WOD:

For time:
15 Decline HSPU push-ups
1 Dead hang Pull-up
13 Decline HSPU push-ups
3 Dead hang Pull-ups
11 Decline HSPU push-ups
5 Dead hang Pull-ups
9 Decline HSPU push-ups
7 Dead hang Pull-ups
7 Decline HSPU push-ups
9 Dead hang Pull-ups
5 Decline HSPU push-ups
11 Dead hang Pull-ups
3 Decline HSPU push-ups
13 Dead hang Pull-ups
1 Decline HSPU push-ups
15 Dead hang Pull-ups

Time:20.42

15/5/10 Day 48

Buy in:
100 skips
10 squats x 2
20 lunges x 2
5 burpees x 2

Skill: Squats http://www.youtube.com/watch?v=kawBY5p29fQ

WOD:

For time:

Perform 10 sets of 10 unbroken double unders

For every set you don’t complete unbroken perform 5 burpees

Time 29.55
Burpees 80

14/5/10 Day47

Rest day

Burpees 43

13/05/10 Day 46

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

Skill: Hang power clean

WOD:

Met Con:
For Time
Run 400m
21 DB swings

Run 400m
15 DB Swings
Run 400m
9 DB swings
Run 400m
Time: 10.47 mins
(DB swings done at 11.8 kg)

12/05/10 Day 45

Buy in:
400m run
10 double unders x 2
20 mountain climbers x 2
10 star jumps x 2

Skill: Max reps double unders in a row (try and beat your record!)
tryed for a good ten minutes could only manage 11 in a row

WOD: ‘Killing You Guy’

AMRAP in 8 minutes: Thrusters (7.8kg each bar)

Rest 1 minute

For time: 400m run

No rest

AMRAP in 4 minutes: Burpees

Rest 2 minutes

For time: 100 double unders

No rest

AMRAP in 2 minutes: Mountain Climbers

Thrusters completed 82
400m run 2.01 mins
burpees 29
double unders 8.15 mins
mountain climbers 63 (thats both feet up as one rep

11/5/10 Day 44

Buy in:
200 skips
10 squats x 2
10 burpees x 2
20 walking lunges x 2

Skill: Max handstand hold (go for a PB) then 4 sets of 15 sec holds
36 secs PB

WOD: AMRAP 10 mins
7 pull ups
7 push ups

10 rounds

10/05/10 Day 43

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

Skill: Dumbbell hang cleans 3-3-3-3

WOD:

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses 5 Dumbbell squats

R1 at 4.5kg 57secs R2 at 5.5kg 45 secs R3 at 7kg 47 secs
R4 at 8kg 45 secs R5 at 10kg 47 secs

9/5/10 Day 42

Buy in:
400m run
10 sit ups
10 squats
10 kipping knees 2 elbows

Skill: dead hang chin ups 3-3-3

WOD:


For Time:
10-9-8-7-6-5-4-3-2-1
Knees to Elbows
Sit ups

Time 17.08

8/5/10 Day 41

Rest day

Burpees 37

7/5/10/ Day 40

Cycle 12 miles to recover from the workouts and help move the lactic acid.

I would like to be able to walk on my hands befor I go on holiday

Burpees 36

6/5/10 Day 39

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

Skill: Max push ups 35

WOD:

10x100m sprints rest exactly 2:00mins between efforts.
Post times for each sprint

1)16.44 secs 2)16.80 secs 3)16.43 secs 4)16.56 secs 5)16.87 secs
6)17.07 secs 7)17.04 secs 8)17.14 secs 9)17.25 secs 10)16.41 secs

5/5/10 Day 38

Buy in:
400m run
20 walking lunges x 2
10 double unders x 2
10 squats x 2
20 sit ups x 2

Skill: Handstand push ups 5-5
2 sets of 5: Kick up into a handstand and lower my self down as slowly as I can until my head touches the floor. Drop down and repeat.

WOD:

Five rounds for time of:
10 Burpees
20 Walking Lunges with DBs (6kg each dumbbell)
30 Double-Unders (or 60 skips)

Time 23.16

4/5/10 Day 37

Biked 1.54 miles with 20 kg on back
Buy in:
400m run
10 empty bar thrusters x 2
10 pull ups x 2
10 squats x 2
20 walking lunges x 2

WOD: 'Fran'

For time: AS FAST AS YOU CAN POSSIBLY GO!
21-15-9
DB thrusters
Pull ups

Time 5.57

3/5/10 Day 36

biked 1.54 miles with 14 kg on back
Buy in:
400m run
10 empty bar thrusters x 2
10 pull ups x 2
10 squats x 2
20 walking lunges x 2


WOD: 'Fran'

For time: AS FAST AS YOU CAN POSSIBLY GO!
21-15-9
DB thrusters
Pull ups
Rained off got to 21 db thrusters and 2 pull ups at 1.11

2/5/10 Day 35

rest day
burpees 31

1/5/10 Day 34

Buy in:
100 double unders

Skill: Weighted push ups 3-3-3 (Brother George on my back 63.4 kg)

WOD:

For time:
100 Squats
5 Dips
75 Squats
10 Dips
50 Squats
15 Dips
25 Squats
20 Dips

Time 12.20