A spartan journey...

WOD 012512

kjohan — Wed, 25 Jan 2012 11:45:10 +0000

Five rounds of :

450m run

10 burpees

Result:-

20:16

WOD 011912

kjohan — Thu, 19 Jan 2012 10:06:57 +0000

“Elizabeth”

21-15-9

Clean @ 60kg

Dips

Result:-

10:26 (sub Power Clean & bar dips)

WOD 011712

kjohan — Tue, 17 Jan 2012 13:06:22 +0000

Five rounds for time of:

12 Wall Balls @ 10kg/5kg

12 Toes-to-Bar

Result:-

12:12

Then,

Every minute on the minute, for 10 minutes, do 1 press.

75kg, 75kg, 75kg, 75kg, 75kg, 77.5kg, 80kg, 82.5kg (f), 75kg (f), 70kg

WOD 011612

kjohan — Mon, 16 Jan 2012 13:20:37 +0000

Five rounds for time of:

10 Deadlifts @ 100kg

10 Handstand Push Ups

30 Double Unders

Result:-

15:09

WOD 011312

kjohan — Fri, 13 Jan 2012 14:02:46 +0000

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings @ 16kg

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press @ 20kg

50 Back extensions

50 Wall ball shots @ 10kg ball

50 Burpees

50 Double unders

Result:-

44:49

WOD 011212

kjohan — Thu, 12 Jan 2012 12:59:46 +0000

Ten rounds for time of:

Run 100m

12 Burpees

Result:-

18:34

WOD 011012

kjohan — Tue, 10 Jan 2012 13:03:52 +0000

“Death by Clean & Jerks”

Result:-

8 mins +4 (60kg)

WOD 010912

kjohan — Mon, 09 Jan 2012 13:17:06 +0000

In 15 minutes, complete as many rounds as possible of:

3 Kettlebell Presses @ 24kg, Left & Right

5 Kettlebell Snatches @ 24kg, Left & Right

7 Box Jumps @ 24″

Result:-

9 rounds, 3,3,5,5

WOD 010712

kjohan — Sat, 07 Jan 2012 11:21:42 +0000

5 rounds for time of:

6 Muscle Ups

30 Kettlebell Swings @ 24kg/16kg

Result:-

29:44

*Sub for 1 Muscle Up=3 ring rows, 3 Dips

WOD 010512

kjohan — Thu, 05 Jan 2012 13:50:45 +0000

Three rounds for time of:

Run 400m

21 Kettlebell Swings @ 24kg/16kg

12 Handstand Push Ups

Result:-

12:55

Then,

Seven minutes for max reps of:

Kettlebell Push Jerks @ 24kg/16kg.

*These are total reps for both arms.

Rest 2 minutes, then:-

Three minute for max reps of:

Double Unders

Result:-

127/61