WOD 051412

Back Squat 5x5 @ 60kg

Press 5x5 @ 30kg

For time of:
50 KB Swings @ 24kg
50 Pistols
50 HSPU HTF

Result: 20:50

Love Hate Relationship

Five rounds for time of:

7 Push Jerks @ 40kg/30kg

25 Kettlebell Swings @ 32kg/24kg

Result: 14:02 (Push Jerks BB@35kgs)

What a nasty WOD! BUT... I loved it cos of the increase in weight for the Push Jerks! Normally I'd just attempt 30kgs straight, but today, HAH! I felt the monster  in me evolving..hahaha... well, not so much turning into one... but I felt strong and I wanna conquer the world today!


And I did!


My arms, and shoulders are trembling as I type this! I will reward myself with a good meal... Maybe throw in a few A&W waffles and green tea ice cream from Baskin Robbins..hahaha :D


Oh, by the way... I can swing a 28kg kettlebell !!! Wheeeeeee! :)

Operation: Crows Nest

Full Mission Profile

Situation:

As part of a larger joint military operation to push al Queda militants out of a mountainous region in Afghanistan, coalition forces must secure key high observation points.  The attainment of these positions is essential to guide air assets to their proper targets.

Your special operations team has been assigned an observation point code named “Crow’s Nest”, which is currently controlled by an enemy force of about 8 fighters.  You will insert at a time when the enemy forces have consistently been observed taking  a short break to change guards.  It is essential that you take control of that position at all cost.

Objective:

Prior to the change of guard your team will HALO in to a small area just below the observation point. Upon radio confirmation that the enemy forces are linking up to switch over, you will rapidly ascend to the point and take them out.  Because the element of surprise is the only advantage (they will have the high ground), it is essential that your team make the ascent as fast as possible.  Once the point is taken, radio HQ for further orders.

Full Mission Profile

Ascent:

400 Meter Walking Lunge (knee must touch ground with every step)

Take the Point:

IF THE ASCENT TOOK:

Less than 9 Minutes -

5 rounds of:

• 10 Kettlebell Swings (35#/53#)
• 5 Burpees
• 5 Sumo Deadlift High Pull (35#/53#)

9 Minutes to 11 Minutes –

10 rounds of:

• 10 Kettlebell Swings (35#/53#)
• 5 Burpees
• 5 Sumo Deadlift High Pull (35#/53#)

11 Minutes to 13 Minutes –

12 rounds of:

• 10 Kettlebell Swings (35#/53#)
• 5 Burpees
• 5 Sumo Deadlift High Pull (35#/53#)

13 Minutes to 15 Minutes –

14 rounds of:

• 10 Kettlebell Swings (35#/53#)
• 5 Burpees
• 5 Sumo Deadlift High Pull (35#/53#)

Over 15 Minutes –

15 rounds of:

• 10 Kettlebell Swings (35#/53#)
• 5 Burpees
• 5 Sumo Deadlift High Pull (35#/53#)

Notes:

Hurry up because when things go bad – they go bad fast

Push yourself with everything you have on the ascent

In a walking lunge, keep your chest up, your hands off your thighs, and go all the way down until your knee touches the ground

_______________________

Photo Credit

Mission is fictitious.

- Warning -

This workout is for elite athletes.

Result: 23:44m, 15 rounds @ 35mins(approximately)

Hot 800!

Three rounds for time of:

Run 800m

12 Kettlebell Swings @ 32kg(M)/24kg(W)

50 Double Unders

Result: 16:16

Great running workout!

I must say the 3rd round's run was the most challenging mentally! By the time I passed the Media Hotel, I was finding it tough to keep pace (up to my expectations).  The blazing sun just made my tan darker! 

The challenge was maintaining the rhythm during the Double Unders! The shoulders would just tense up and freeze in soreness after the KB swings! The wrist would be fine, but shoulders will need to tense up to stabilize the arms to generate the consistent speed. Ooh the feeling of sore shoulders! I must be a sucker for pain.

Although it was hot, I'm glad my bandana shielded my head from the uber-hot sun! 

Yet another great workout! :D