Monday and Tuesday

Monday

Press @ 60kg-5,5,3

3 Rounds for time:

• 30 T2B
• 21 GTOH @ 40kg

09:17 RXD

Tuesday

AM
3 Rounds for time:

• 8 Muscle ups
• 16 OH Squats @ 40kg

06:41

PM
Linda (3 bars of death) 10-1 reps of

• 1 and a half Bodyweight Deadlift
• Bodyweight Bench press
• three quarters bodyweight Squat Clean

17:03

Front Squats/ Bubba

Front Squats 3x3 @ 110kg,112.5kg,115kg

Bubba

For time:

• 50 Air Squats
• 25 Push Press @ 50kg
• 50 Sit ups
• 25 Front Squats @ 50kg
• 50 Calorie row
• 25 Deadlifts @ 80kg
• 50 Double Unders

Then 5 Rounds of

• 5 KB Swings @ 24kg
• 5 Burpees

10:14 Rxd

Busy day

UK Throwdown WOD 1

7 min AMRAP:

• 5 HSPU
• 7 OH Squats @ 50kg
• 30 Double Unders

5+2 HSPU's

1 Rep max Thrusters

3-80kg
3-85kg
1-90kg
1-95kg (PB)

F.R.E.A.K

For time:

• 21 Thrusters @ 42.5kg
• 21 Pull ups
• 800m Run
• 30 KB Swings @ 24kg
• 30 Pull ups
• 50 Double Unders
• 50 Sit ups
• 400m Run
• 30 Box Jumps @ 24"
• 30 Wall Balls @ 9kg

12:14 Rxd

Swim WOD

5 Rounds for time:

• 50m Swim
• 25 Press ups, Chest to deck

09:01

"ALLY"

5 x 3 HSPUs on parallettes down to 3" below parallel, rest 2 mins inbetween
5 x max reps Ring dips with 20kg, 2 mins rest in between-13,11,11,10,10

Rest 5 mins

"ALLY"

5 Rounds for time:

• 50 Double Unders
• 6 Squat Cleans @ 70kg
• 11 T2B
• 17 KB Swings @ 32kg

Hurrendous WOD, R.I.P Ally

GCS training

Cleans for singles upto 105kg

3 Rounds for time:

• 8 C2B pull ups
• 8 Thrusters @ 60kg

01:59Rxd

rest 5 mins

For time:
80 DU's, 20 KB swings @ 32kg, 20 Wall balls, 20 Burpees

02:58 Rxd

rest 5 mins

For time: 25 GHDs/1 Bar Muscle up, 20/2, 15/3,10/4,5/5

07:26 RXD

Pyramid Helen/ Strength

5 x 5 sets of MU's, 2 mins rest inbetween-10,7,5,5,4

rest 5 mins

For time:

• Run 1200m
• 63 KB swings @ 24kg
• 36 Pull ups
• 42 KB swings @ 24kg
• 24 Pull ups
• 21 KB swings @ 24kg
• 12 Pull ups

17:22 Rx'd

Back Squat @ 130kg- 5/5/9 reps
Press @ 57.5kg - 5/5/8 reps

Cindy/ Snatch

CINDY

AMRAP 20 minutes

• 5 Pull ups
• 10 Press ups
• 15 Air Squats

31 + 10 PB!!!

Squat Snatch

5 @ 50kg
5 @ 60kg
3 @ 65kg
1 @ 70kg
1 @ 75kg

Didnt try any higher as my last one was a real struggle!!

Thursday 17th, Friday 18th

Thursday - Russel take 2

3 Rounds for time of:

• 25 Double unders
• 25 H/R Push ups
• 6 x 10m sprints

03:47 Rx'd

SWIM WOD

5 Rounds for time:

• 50m swim
• 10 in/outs
• 20 Air squats

12:29

3 Rounds for time:

• 400m run
• 20 OH LUNGES @ 25kg
• 20 T2B

Friday 18th

Front Squat @ 107.5kg-5/5/7 reps
rest 5 mins
50 Thrusters @ 50kg - 03:39
rest 5 mins
50 KB swings @ 32kg,50 Press ups - 03:13
rest 4 hours
3 Rounds for time:

• 400m run
• 13 Power cleans @ 80kg
• 13 Burpees
• 13 Pull ups

11:13 Rx'd

Push Jerks 5-5-5-3-1-1-1

Push Jerks

5-60kg
5-70kg
5-80kg
3-90kg
3-100kg
1-105kg
1-110kg
1-117.5kg (PB!!!)

Last few days "NAPIER"

Monday 14th- Strength

Back Squat @ 127.5kg- 5/5/10 reps
Press @ 57.5kg - 5/5/7 reps

Tuesday 15th

AF WOD-"Russell"

For time:

• 25 Double Unders
• 25 H/R Press ups
• 6 x 10m sprints

03:46 Rxd, got to do this again cos i didnt place my hand on the ground between intervals!! Doh!!!!

OH Squats for 3 reps @ 60kg,70kg,75kg,80kg,85kg (2) 90kg (1)

HERO WOD - "NAPIER"

10 Rounds for time:

• 10 Power Cleans @ 42.5kg
• 5 Wall Climbers
• 20 Double Unders

17:00 Rx'd

CrossFit Stockport/ Rememberance WOD

In one hour work thru as many Benchmark girls for points in pairs, me and Mike Holmes did this.

I got 2 x FRAN, 2 x GRACE, 1 x HELEN.

in a 7 man team do MURPH x 4

Rememberance WOD, 18 min AMRAP, rest for one minute at the 11th min.

• 11 Hang snatches @ 35kg
• 11 Burpees
• 11 Thrusters @ 35kg
• 11 Pull ups

7+25

Power/Squat Cleans 1-1-1-1-1/ METCON

Power Clean upto 105kg
Squat Clean upto 105kg

rest 5 minutes

For the time:

• Row 1k
• 10 Squat Cleans @ 90kg
• 200 Double Unders
• 1k Row

I was meant to do 60m Handstand walk after Double unders but I had to rush the WOD!! 14:39 Rx'd

Ring dips x 5 sets with 2 mins rest inbetween

• 33
• 26
• 17
• 17
• 20

METCON/STRENGTH

2 Rounds for time:

• 200m Run
• 20 Power Cleans @ 60kg
• 20 Wall balls @ 9kg/10 ft TGT
• 20 KB Swings @ 24kg
• 20 Ab mat Sit ups
• 20 Toes to bar

11:57 Rx'd, felt pretty sluggish and weak on this. rest day needed soon.

PM

Deadlift @ 180kg x 8 reps
Bench press 1-1-1-1-1 upto 105kg

Courtesy of Bucko

Snatch work for reps

5 -50kg
5 - 55kg
3 - 60kg
3 - 65kg
1 - 70kg, 75kg, 80kg (PB)

rest 5 mins

3 Rounds for time of:

• 5 Squat Snatch @ 65kg
• 30 Pull ups

09:20 Rx'd, missed 7 snatches during the WOD

rest 5 mins

10x100m shuttles with 30 secs rest inbetween, all timed at 15 sec's.

Back Squat 1-1-1-1-1/ CF Teesside WOD/ JERKS

Back Squat for singles
100kg,120kg,130kg,135kg,140kg (PB) Didnt try higher but reckon I have more in me!!

For the time:

• Run 800m
• 50 OH Squats @ 35kg
• 25 Box jumps @ 24"
• 25 OH Squats @ 35kg
• 50 Box jumps @ 24"
• Run 800m

13:10 Rx'd

Shoulder Press 1-1-1-1-1-1
50kg,55kg,60kg,65kg,67.5kg(Fail)

Push Press x 5 @ 70kg, 80kg

Push Jerks 1-1-1-1-1
90kg,100kg,110kg,115kg,117.5kg (Fail)

On with Bucko's programming 2moro, this should be intresting!!!

Friday 4th and Saturday 5th

Friday

Front Squat 1-1-1-1-1

80kg,100kg,110kg,115kg,120kg, 125kg (F)

21-15-9 reps for time of:

• Front squats @ 60kg
• Ball slams @ 9kg

03:43 Rx'd

Saturday-"AUSTIN"

7 minute AMRAP

• 2 Muscle ups
• 2 Deadlifts @ 152.5kg

52 Reps, wanted 55+ so may hit this again soon

OH Squats

3 Rounds for time of:

• 10 OH Squats @ 60kg
• 50 Double unders

05:48 Rx'd, OH Squats were terrible, I need to start moving 60kg around alot better, I felt like I wasnt warmed up enough but thats no excuse

10 x 5 OH Squat @ 60kg rest as needed between sets, this was to prove to myself that I can do it!!

OH Squat AMRAP @ 42.5kg - 25 reps unbroken

Deadlift 1-1-1-1-1/ Dianne

Deadlift for singles- 70kg, 110kg,150kg,190kg,210kg (PB), 220kg (failed)

rest 5 mins

21-15-9 reps for time of:

• Deadlift @ 100kg
• HSPUs

05:56 Rx'd (PB)

"JERRY"/ SHOH AMRAP

"JERRY"

For time:

• Run 1 mile
• Row 2km
• Run 1 mile

19:46 Rx'd!!

AMRAP 2 mins of Shoulder to Overhead @ 60kg

36 reps