July 28th, 2012 
21-15-9 reps for time of:
Shoulder-to-Overheads @ 45kg/30kg
Pull Ups
10:30 @ 30kg
Beginner: Scale movements and load as necessary.
Advanced: Barbell @ 60kg/40kg.
Annie: 14:33
Archive for July, 2012
WOD 072812
WOD 072612
Strict Pull Ups 3 x Max reps(resting 3 minutes between efforts)
8-5-5
then…
In 15 minutes, complete as rounds as possible of the following ladder:
5 Kettlebell Swings @ 24kg/16kg
5 Double Unders
10 Kettlebell Swings @ 24kg/16kg
10 Double Unders
15 Kettlebell Swings @ 24kg/16kg
15 Double Unders
20 Kettlebell Swings @ 24kg/16kg
20 Double Unders
..continuing in this progression until the 15 minutes is up.
30+30 (16kg)
WOD 072512
Turkish Get Up 2-2-2-2-2, Left & Right
12-16-16-16-20kg
WOD:
Annie: 14:16
WOD 240712
First PT with Jonathan Wong
RM1,600 for 10 sessions
Introduction to Trigger Points Gear
Deadlift 3-3-3-3-3
then:-
Tabata Wall Balls
8 rounds for max reps of:
20 seconds Wall Balls @ 10kg/5kg
10 seconds Rest
Skipped deadlifts due to back.
72 (5kg)
WOD 072312
20 minutes, complete as many rounds as possible of:
5 Clean & Jerks @ 45kg/30kg
5 Pull Ups
10 Push Ups
15 Squats
Beginner: Scale movements and load as necessary.
Advanced: Barbell @ 60kg/40kg.
6R + 5 (35kg)
Bonus Round:
Annie:
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
16:26
WOD 210712
In 15 minutes, complete as many rounds as possible of:
Run 100m
7 Dumbbell Push Press @ 35lbs/25ls, Left & Right
7 Burpees
Beginner: Scale movements and load as necessary.
Advanced: DB @ 45lbs/35lbs.
5R + 100m + 7 + 5
35lbs push press slowed down a ton.
WOD 200712
Strict Ring Dips 3 x 8(using minimal assistance)
or
Weighted Ring Dips 3-3-3
then:-
Five rounds for time of:
5 Power Clean + Front Squat + Push Jerk @ 45kg/30kg
10 Kettlebell Swings @ 24kg/16kg
Beginner: Scale movements and load as necessary.
Advanced: KB @ 32kg/20kg.
Made lower back worse today. Pulled it carrying bags.
3×8/ Modified light WOD.
Note to self: See acupuncturist!
