Last Few WODs

Saturday 16th

Hang Snatch upto 80kg (PB)
Clean n Jerk upto 115kg

4 Rounds for time:

• 5 Power Cleans @ 80kg
• 5 Lateral Burpees
• 5 STOH 80kg
• 5 Ring Muscle ups

08:52

Sunday 17th

"Barraza"

AMRAP: 18 mins

• Run 200m
• 9 Deadlifts @ 125kg
• 6 Burpee Bar Muscle ups

6 + 200m + 3 Deadlifts

Monday 18th

Work upto a 3RM Front Squat - 135kg

5 Rounds for time:

• 10 Squat Cleans @ 60kg
• 10 C2B Pull ups

08:28 Rxd

Ski-erg intervals

30 secs on, 30 secs off x 30 rounds

Avg 1:35-1:40 per split, 150m per split

2 x AMRAPs

5 min AMRAP

Squat Clean Thrusters @ 75kg

28 reps

10 min AMRAP

• 60 Burpee over the box jumps 24"
• 30 Power Cleans @ 85kg
• 15 Bar MU's

13 Bar MU's, 103 reps

Back Squats, 2 x metcons

Back Squats x 3 - 120kg,130kg,140kg,150kg, x 2 160kg

15 min AMRAP

• 5 TnG Power Snatch 60kg
• 10 Box jumps 24"
• 15 T2B

8 + 17 reps

AMRAP 10 mins

• 15 Calorie Ski
• 10 Burpees

7 + 2 calories

"BRADSHAW"/ AIRDYNE INTRO

10 Rounds for time:

- 3 HSPUs
- 6 Deadlifts 100kg
- 12 pull ups
- 24 Double unders

10:56 unbroken

PM

50-40-30-20-10 calories on Airdyene with a partner

09:26

FRAN, WOD, TEAM WOD

AM

"FRAN"

21-15-9 reps for time:

- Thrusters 42.5kg
- Pull ups

02:31 PB

REST 10 mins

3 Rounds for time:

- Ski 300m
- 15 Burpee Box jumps 24"
- 15 Wall balls 9kg

09:10

PM

Team WOD with Callum Campbell

20 min window

- Ski 1 mile between us, 4 x 400m
- "ANNIE" between us, I drew short straw and did the set of 50's
In remaining time AMRAP "Heavy Chief"

- 3 Power Cleans 85kg
- 6 Press ups
- 9 Air Squats

19 + 10 reps

Past past few days

Hang power cleans x 3 - 70kg,80kg,90kg
Push press x 5 - 70kg, 80kg,90kg PB

10 min AMRAP
- 30 UB double unders
- 20 ball slams
- 10 HSPUs

6 rounds

Straight into a 1 min AMRAP of burpees - 24

For time
-50 DUs
-10 MUs
-40 DUs
-8 MUs
-30 DUs
-6 MUs
-20 DUs
-4 MUs
-10 DUs
-2 MUs

06:57

For time:

- 9 KB Thrusters 24kg
- 9 Knees to elbow
- Row 500m
- 18 Thrusters 24kg
- 18 Knees to elbow
- Row 500m
- 9 Thrusters 24kg
- 9 Knees to elbow

07:20

METCONs x 2, 1RM Back Squat

AM

AMRAP: 15 mins

• 60 Lateral Burpees
• 40 Clean n Jerks @ 60kg
• 20 C2B Pull ups

1 Round + 13 CnJ's Rxd

PM

Back Squat 1RM - 120kg,130kg,140kg,150kg,160kg, 162.5kg (PB)

AMRAP 15 mins

• 5 Squat Snatch @ 60kg
• 10 Box Jumps 24"
• 15 T2B

7 Rounds Rxd

1RM Front Squat, 2011 regionals WOD 4

Take 15 mins to hit a 1RM Front Squat - 145kg

rest 10 mins

For time:

• 100 Pull ups
• 100 KB Swings @ 24kg
• 100 Double Unders
• 100 OH Squats @ 42.5kg

17:44 Rxd

Back recording my progress

Back Squats x 5 - 100kg,120kg,130kg,140kg

7 Rounds for time:

• 7 Push jerk 70kg
• 7 C2B pull ups
• 7 Burpees

09:19 Rxd, moved far too slow, but all unbroken

rest 4 hours

10 mins to hit a 1RM Hang Power Snatch - 70kg

7 min ascending ladder

• 3 Hang Power Snatch 50kg
• 3 T2B
• 6
• 6
• 9
• 9
• etc

18 T2B complete + 2 Hang Snatch = 128 reps

First sesh back after LTD

Back Squats x 3 - 80kg,100kg,120kg,140kg,150kg,152.5kg (PB)

For time:

• 30 HSPUs
• 40 Pull ups
• 50 KB Swings @ 24kg
• 60 Sit ups
• 70 Burpees

09:55 Rxd

PM

Power Cleans OMEM x 5 for 5 mins - 70kg
Power Cleans OMEM x 5 for 5 mins - 80kg
Power Cleans OMEM x 3 for 5 mins - 90kg
Power Cleans OMEM x 2 for 5 mins - 100kg
Power Cleans OMEM x 2 for 5 mins - 105kg (2RM PB)
x1 - 110kg,115kg,117.5kg,120kg,122.5kg (PB)

Past few days

Friday

Build upto a heavy Front Squat single - 135kg
1RM CnJ - 121kg (PB)
1RM Clean - 125kg (PB)

5 Rounds for time:

• 10 OH Squats 60kg
• 24 DU's
• 10 Split Jerk 60kg
• 24 DU's

11:27. all unbroken

rest 4 hours

5 Rounds

• 20 KB Snatch 24kg (10 each arm)
• 20 Wall Balls

08:00

Saturday

5 mins to hit a 1RM Snatch - 85kg, just missed 90kg

Max UB Pull ups - need more

shuttle practice

OPEN WOD 12.3

18 min AMRAP

• 15 Box Jumps 24"
• 12 STOH 52.5kg
• 9 T2B

11+18 reps

past few days

Tuesday

Snatch upto 65kg x 5, 70kg x 3, 75kg x 3, 80kg x 1

3 Rounds for time:

• Run 400m
• 15 OH Squats @ 60kg

09:12

Wednesday

Thruster upto 95kg

For time:

• 12 Thrusters @ 60kg
• 12 Box Jumps 30"
• 9 Thrusters @ 70kg
• 9 Box Jumps 30"
• 6 Thrusters @ 85kg
• 6 Box Jumps 30"

04:57

rest 5 mins 

For time:

• 15 Fronts Squats @ 85kg
• Run 60m shuttle
• 12 Hang Power Clean 85kg
• Run 50m Shuttle
• 9 Push Jerks @ 85kg
• Run 40m Shuttle

04:27

Back Squats/Push Press/WOD

Back Squats x 3

80kg,100kg,120kg,140kg,150kg,155kg (2 reps, 2nd rep was shallow, cheers Coach.B)

Push Press's x 3

60kg,80kg,90kg,95kg PB

7 Rounds

1 min AMRAP HSPU's
1 min AMRAP KB SWINGS @ 32kg
rest 1 min

HSPU's -24-18-15-13-12-11-10
KB's - 33-31-26-23-21-23-24

Rest 4 hours

Buy in 100 DU's

5 Rounds

• 15 Burpees
• 15 T2B

Cash out 100 DU's

09:55 Rxd

How to make Muscle Ups tough!!

In 3 minutes perform 15-10-5 reps of:

• Kipping Pull ups
• Press ups

in remaining time AMRAP Muscle ups

rest 3 minutes and repeat 2 more times

6-4-2.

Humbled!!!

KALSU

For time: 100 Thrusters @ 60kg,

Start with 5 Burpees then perform 5 Burpees on the minute, every minute

17:44 Rxd

Throwdown

Take 5 minutes to hit a 1RM Snatch - 85kg
rest 1 min
2 Min AMRAP 60kg Squat Snatches - 19
rest 1 min
2 Min AMRAP Bar Muscle Ups - 19
rest 1 min
2 Min AMRAP HSPUs defecit 3" - 19
rest 1 min
2 Min AMRAP Burpee over box jumps 24" - 26

rest 30 mins

4 Rounds for time:

• 10 KB SNATCH 32kg (5 each arm)
• Run 20m
• 10 Pistols (5 each leg)
• Run 20m

04:00

rest 3 hours

15 Min AMRAP

• 1 Rope Climb 15" (arms only)
• 5 Power Clean 80kg
• 10 Wall Balls
• 40 Double Unders

8+5 Power Cleans

Gymnastic METCON

5 Rounds

• 15 HSPUs
• 15 T2B

07:40 Rxd