Swimming

1k swim-23:59
Cracked on for 1 mile-37:02

Front Squats/Cleans/ METCON

Front Squats 1-1-1-1-1
80kg,100kg,110kg,120kg,131kg (PB)

Hang Cleans upto 100kg
Squat Cleans upto 112.5kg

rest 4 hours

3 Rounds for time:

• Run 800m
• 7 Front Squats @ 100kg (bar taken from ground)
• 15 GHDs
• 30 unbroken Double Unders

15:55 Rxd

tripped on second set of DU's, took the run easy, Squats unbroken

METCON

For time:

• Row 1k
• 50 Thrusters @ 20kg
• 40 H/R Press ups
• 30 KB Swings @ 24kg
• 20 Burpees
• 10 Pull ups
• Row 1k

13:43 Rxd

10 min rolling clock perform 3 HSPUs on the minute every minute

Felt strong on the HSPUs, thats me 14 weeks post surgery now

Deads, Metcon/ Sled Pulls

AM


140kg Deadlift without letting go of the bar - 25 reps

rest 5 mins

30-25-20-15-10 reps for time:

• Deadlift @ 80kg
• Ring Dips

09:34

PM

Managed 3 x 30 second Handstand holds

Press/Push Press/Push Jerk @ 30kg

Shoulder feels stronger

20 minute rolling clock, on the minute every minute

• 50m Sled Pull with 70kg

Back Squat/METCON

Work upto a single Heavy Back Squat- 145kg

12 minute AMRAP

• 4 Squat Cleans @ 70kg
• 8 Box Jumps @ 30"
• 12 GHDs

8 + 8 Box Jumps

KELLY

5 Rounds for time:

• Run 400m
• 30 Box Jumps @ 24"
• 30 Wall Ball Shots @ 9kg/10 foot target.

18:29 Rxd (PB)

Shoulder felt good, happy with the progress

Power Cleans n bar facing burpees

For time:

15-12-9-6-3 reps:

• Power Cleans @ 60kg
• Bar facing burpees

04:33 Rxd

past few days

Wed 20th June

For time:

• 1k Row
• 100 Air Squats
• 75 Double unders
• 75 Ab mat sit ups
• 50 KB swings @ 24kg
• 50 H/R press ups
• 25 Deadlifts 80kg
• 25 Burpee Box Jumps

16:57 Rxd

rest 4 hours

20 minute rolling clock...

• on odd minute 5 Power Cleans TnG
• on Even minute 5 Ring dips

Weight for cleans was 80kg for 5 sets, 85kg for 3 sets and 90kg for last 2 sets.

Thur 21st June

Deadlifts 5-170kg, 5-180kg,3-190kg,1-200kg

rest 5 mins

For time:

• 21 Deads @ 100kg
• Run 400m
• 18 Deads @ 100kg
• Run 400m
• 15 Deads @ 100kg
• Run 400m
• 12 Deads @ 100kg
• Run 400m

09:08 Rxd

rest 4 hours

20 min Rolling Clock

• on odd minute 15 Pistols
• on even minuet 15 GHDs

recent mainsite WOD

Front Squats triples- 80kg,100kg,110kg,120kg,125kg (2)

rest 5 mins

For time:

• Run 1 mile
• 150 DUs
• 50 Burpees
• 100 DUs
• 35 Burpees
• 50 DUs
• 20 Burpees

21:10 Rxd

12 min AMRAP

12 min AMRAP

• 10 Ball Slams @ 9kg
• 10 Box Jumps @ 24"
• 10 Burpees

10 Rounds + 10 Box Jumps Rxd

Back squats/ Bull with front squats n press ups

Back squats 5-125kg 5-130kg 2 Rounds for time: -200 Double unders -50 Front squats @ 60kg -50 H/R press ups -Run 1 mile 31:19 RXD

2010 Games WOD 3/ 50's WOD

7 min AMRAP

• 7 Deadlifts @ 140kg
• 10m run
• 14 pistols
• 21 DU's
• 10m run

4 Rounds + 11 Pistols

I think I could hit 5 rounds on another day

rest 15 mins

For time:

• 50 Abmat Sit ups
• 50 DU's
• 50 Abmat Sit ups
• 50 Walking Lunge with 20kg plate OH
• 50 Abmat Sit ups
• 50 Burpees
• 50 Abmat Sit ups

10:51 Rxd

8 x 400m sprints

8 x 400m sprints with 90 sec rest inbetween

1:09/1:12/1:14/1:12/1:13/1:12/1:13/1:09

5k Row, Front Squats.METCON

5k Row for time - 18:21

rest 10 mins

5 Front Squats on minute every minute for 5 mins @ 80kg
5 Front Squats on minute every minute for 5 mins @ 90kg
5 Front Squats on minute every minute for 5 mins @ 100kg
3 Front Squats on minute every minute for 5 mins @ 110kg

rest 30 mins

21-15-9 reps

• Wall Balls @ 9kg/10 foot Tgt
• Burpees

03:45

10 mile trail run

10 mile trail run with the guys!!

Back Squats 3-3-3-3-3/ The Chief

Back Squats 3-3-3-3-3
110kg,120kg,130kg,135kg,140kg

Rest 1 hour

"The Chief"

5 x 3 min rounds with 1 min rest inbetween

• 3 Power Cleans @ 60kg
• 6 Press ups
• 9 Air Squats

34+3 Rxd