Update

So i haven't posted in ages...
so what im gonna do is just list the previous few weeks worth of wod's:

21/6/11
pre-wod: strict press 5-3-3-1-1-1
40/45/45/50/55fail//50kg
wod:
5min amrap sqaut clean+jerk 75kg
total reps=5

23/6/11
pre-wod: Back squat 9-7-7-5-5
60/80/80/100/100kg
WOD:
12 min AMRAP
10 KB American swings 2pood
200m run
total rounds= 7/3

24/6/11
"FILTHY FILTHY FIFTY"
(slightly modified):50 reps of each -
Box jump 24″
Jumping pull-ups
KB American swings 1pood
Walking lunges
Knees to elbows
Push press 20kg
Supermans
Squats with 20kg sandbag
Burpees
Double-unders
time=21:51

25/6/11
The Primal Throwdown!

26/6/11
Super Ultra Mega rest day-trigger point therapy certification

27/6/11
WOD – “Smoking Gun” (modified) 15min cut-off
7 Rounds of:
7 deadlifts 60kg
7 cleans 60kg
7 clean & presses 60kg
7 burpees
total rounds=3/16

28/6/11
Pre-WOD:
Overhead squat 5, 3, 3, 1, 1, 1
50/60/70kg/80fail/75fail/75fail
WOD:AMRAP 15
5 overhead squats 50kg
10 toes to bar
15 double-unders
total rounds=7/6

1/7/11
Pre-WOD:
Snatch balance 5x1
20kg/30/40/50/60fail
WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Pull-ups
Squat snatch 40kg
time=20 mins

4/7/11
WOD:
20 min AMRAP
400m row
15 American KB swings 2pood
10 box jumps 24"
total rounds=5

5/7/11
Benchmark WOD:
“Chelsea”
on the minute for 30 minutes -
5 pull-ups
10 push-ups
15 squats
total rounds=12 (+12 in remainder of 30 mins)

6/7/11
WOD:
5 rounds for time of:
50 double-unders
12 deadlifts 90kg
time=8:21
Post-WOD:
max strict handstand push-ups
total=6