Update: Race

Mizuno Wave 10k 2008

61 minutes

Genting Trailblazer 14k 2008

2 hours 35 minutes

WOD 092208

Run 12km.

- 786kcal burned

Bench press - 15kg, 20kg, 22.5kg, 22.5kg

DB Flys - 25kg, 25kg, 25kg

Pull- ups - 8, 6, 4

Walk 5km

- 462kcal burned

Modified "Chief"

Max rounds in 2 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 6 cycles.

Post rounds completed for each of the 6 cycles.

3, 3, 2, 1, 1, 2

WOD 091008

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

KB Suitcase Deadlift 32kg

KB Single Arm Clean & Press 20kg

KB Single Arm Swing

Time: 38:07

WOD 072108

8 rounds of:

135 lbs deadlifts 15 reps
Push-ups 15 reps

Time: 17:50

and

10km run.

Time: 1 hour

WOD 071908

Five rounds of:

Double Kettlebell Press 20kg for max reps.
*There is no time component to this workout.

7, 9, 9, 8, 8

and

Weighted pull-ups 1-1-1-1-1 reps

12kg, 16kg, 16kg, 20kg, 20kg

WOD 071508

"Andrew"
In 20 minutes, do as many rounds as possible of:
5 Pullups
10 Burpees
15 Situps

8 Rounds + 5 pullups