"LIPSON" Take 2

21-15-9

• Back Squat @ 85kg, taken from the ground
• KB swings @ 24kg

05:08 Rx'd, wanted SUB 5!!!

OH Squat 3-3-3-3-3/ Bucko's METCON

DWF Preparation

OH Squat 3-3-3-3-3-3

40kg/50kg/60kg/70kg/75kg/80kg/82.5kg (F)

rest 10 mins

3 Rounds for time of:

• 500m Row
• 21 Burpees
• 400m Run

13:42 RX'D

HERO WOD-BRADSHAW

"BRADSHAW"
10 Rounds for time:

• 3 HSPUs
• 6 Deadlifts @ 100kg
• 12 Pull ups
• 24 Double Unders

11:42 Rx'd-Really happy with that time, a good WOD for me though!!

PM

Snatch tekkers

Hang Squat snatches upto 60kg
Squat Snatches upto 70kg
Power Snatch upto 75kg

AF WOD 3/OH Squats

21-15-9 reps for time of:

• Back Squats @ 85kg (bar taken from the ground)
• KB swings @ 24kg

06:16 Rx'd

OH squats for sets of 3 upto 70kg

"AMAZING GRACE"

30 Clean n Jerks for the time @ 60kg

1:59 Rx'd (PB)

Strength/ "June Terry"

AM
Front Squats @ 107.5kg - 5,5,6
Shoulder Press @ 55kg  - 5,5,8

PM

My Friend Dan Watson lost his dear Nan last week and this WOD is dedicated to her life.

12 minute AMRAP

• 80 Double unders
• 12 SDHP @ 40kg
• 10 Power cleans @ 40kg
• 11 Thrusters @ 40kg

4 Rounds + 65 Double unders

Back into training after Sweden

AM

"Cammille"

8 min AMRAP

• 3 Snatch complex's (power snatch/hang power snatch/hang squat snatch) 57.5kg
• 3 Wall climbs

26 reps, that was a heavy weight for me so Im happy with that!!

PM

Double under flight simulator

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of double under, break after each set if you trip during a set then you start the set from the beginning again.

07:48 Rx'd

rest 5 mins

100 Burpees (touch above the 8 foot line), every minute perform 3 HSPU's

08:58 Rx'd

Sweden Prep continued

WOD 3

16-14-12-10 reps for time of

• Hang thrusters @ 45kg
• Toes to bar

Had a stab at this WOD and was happy to get sub 8 mins (cut off is 10) On the day I will push harder

Burpee box jump tekkers, forgot how much they take it out of you!!!

Squat snatch tekkers in trainers upto 60kg

Sweden Prep continued

12m Shuttles

Max Double Unders in 1 min

2 min to Establish max Ground to Overhead-105kg

107.5kg Power CLean n Jerk!! PB

Swedne Preperation

Snatch Tekkers
Pistol tekkers
Turkish get up tekkers

WODFEST

Thursday 6th

J.T

21-15-9 reps for the time of:

• HSPUs
• Ring dips
• Press ups

10:56 Rx'd, mixture of Kipping n strict HSPUs

Friday 7th

Stacey re run, for the time: 150 Air squats, ROW 2K, 150 Air squats - 13:16 Rx'd

Rest 2 hours then a throwdown with Dan Watson using the hopper deck of cards, 2 cards each!!

Card 1-Push Press 7-7-7

• 7 reps @ 75kg
• 7 reps @ 80 kg
• 6 reps @ 82.5kg, 7th rep became a jerk

rest 5 mins then card 2

30 Muscle ups for the time - 04:57 Rx'd

rest 5 mins then card 3- Last Ascent

5-10-15 reps for the time of:

• Back squat @ 100kg
• Box jumps @ 24"

04:07 Rx'd

rest 5 minutes then card 4- RANDY

75 Power snatches @ 35kg for the time- 03:37 Rx'd

Rest 2 hours then CrossFit Team WOD, Caroline pulled me through it!!!

Awesome days training

STACEY

Again faster are offering a slot on their team and I'd love to grab it.

For the time:

• 150 Air Squats
• 2k Row
• 150 Air Squats

13:35, HOWEVER I MISCOUNTED THE REPS AND ONLY DID 149 AIR SQUATS ON THE FIRST SET, BACK ON IT TOMORROW!!!

Stole this from Rob Orlando :-)

This would is meant to ne performed un broken

7 Rounds for the time of:

• 4 HSPU's
• 5 Squat Cleans touch n go @ 70kg
• 6 Chest 2 Bar pull ups
• 7 KB swings @ 32kg

13:20, first 3 rounds were unbroken then the Squat cleans became broken up, everything else unbroken. Rob Orlando - 11:56 RX'D. Im hitting this one again in the future to get it unbroken!!!

Chipper/Strength/Rowing n MU metcon

AM

For the time:

• Run 400m
• 30 Wall balls @ 9kg/10 ft target
• 20 Toes to bar
• 30 Box jumps @ 24"
• 20 SDHP @ 47.5kg
• 30 Burpees
• 20 Shoulder to Overhead @ 60kg
• 3 Rope climbs @ 15ft

08:30 Rx'd

PM

Back Squat @ 122.5kg  - 5, 5, 10
Shoulder press @ 55kg - 5,5,8

rest 10 minutes

3 Rounds for time:

• 10 Muscle up
• Row 1k

16:21 Rx'd, first set of MU's unbroken, then 3+4+3/ 5+2+2+1

Leeds Throwdown

In partners row 2k and then run 800m together.

Me and Luke did this in 11:00

For the time:

• 50 Double unders
• 3 Rounds of
• 20 H/R press ups
• 15 Toes to bar
• 10 OH squats @ 50kg
• 50 Double unders

06:41 Rxd, good WOD enjoyed it!!

Power Clean 5-5-3-3-1-1

Power Cleans

5-80kg
5-85kg
3-90kg
3-95kg
1-100kg, should have tried triple!!
1-105kg
Failed - 107.5kg!! PB still remains 105kg