Rowing AMRAP/ Cleans

20 min AMRAP

• 250m Row
• 25 Chest to deck press ups

12 Rounds

rest 4 hours

Front Squat singles upto 110kg
Clean singles-60kg,80kg,90kg,100kg,110kg,115kg(PB)
Front Squat singles upto 110kg

Back Squat/Wittman

Safety Squat Bar Squats

3 x 110kg,120kg,130kg
20 x 100kg

rest 4 hours

Wittman

7 Rounds for time:

• 15 KB Swings (RUSSIAN) @ 24kg
• 15 Power Cleans @ 42.5kg
• 15 Box Jumps @ 24"

14:17

8 x 400m Intervals

8 x 400m Intervals, keeping each interval as consistent as possible

-1:10, 1:10, 1:09, 1:11, 1:10, 1:13, 1:13, 1:11

Front squats/ GHD Annie

Front Squat 1-1-1-1-1
60kg,80kg,100kg,110kg,120kg,125kg,127.5kg(PB)

Annie on GHD
50-40-30-20-10 reps
-Double unders
-GHDs

08:49

Deadlift n DU WOD

3 rounds for time:

-10 Deadlift 125kg
-50 Double Unders

02:49 Rxd

OPEN WOD 12.1/ TEAM WOD/ STRENGTH

OPEN WOD 12.1

AMRAP 7 minutes of Burpees= 138 reps

rest 10 mins

Back Squat with Safety Squat Bar

5-100kg
5-120kg
5-125kg
2-130kg

rest 5 mins

Power Cleans x 1= 60kg,80kg,90kg,100kg,105kg,107.5kg, 110kg (F)

Team WOD 20 min AMRAP

One partner runs 200m whilst the other AMRAPs

• 4 Power Cleans 60kg
• 8 Over Bar Broad Jumps
• 12 Sit ups

21+4, Cheers Corny, great work!!!

Last 2 days

HERO WOD "ROLY"

For time:
Run 1200m
5 rounds
-11 burpees
-42 air squats
Run 1200m

20:05 in a 10kg vest

Wed 22nd

For time:
-10 front squat @ 100kg
-20 ring dips
-30 deadlift 120kg
-40 GHDs
-50 Cal row
-40 HOG press ups
-30 SDHP 50kg
-20 Horizontal ring rows
-10 Front squat 80kg

14:32

Hang Cleans/Squat Cleans, METCON

Front Squat upto 120kg, failed 126kg
Hang Cleans upto 90kg
Full Cleans upto 100kg
Front Squat upto 110kg

5 Rounds for time:

• 15 Box Jumps @ 20"/24"
• 10 SDHP @ 42.5kg
• 15 Hand release Press ups

06:32 Rxd

rest 4 hours

4x400m run with 90 secs rest in between
1:04, 1:09, 1:11, 1:12

5km Run, METCON

5km Park Run

18:23, getting slower lately but still happy.

rest 1 hour

18-15-12-9-6-3 reps for time:

• Power Clean @ 42.5kg/60kg
• H/R Press ups

05:47 Rxd.

Felt fatigued after the run!!

Heavy Deads/CHRISTINE

Deadlifts 3-3-1

3-160kg,3-180kg,1-200kg

Christine

3 Rounds for the time:

• Row 500m
• 12 Deadlifts @ bodyweight (75kg)
• 21 Box Jumps @ 24"

08:39 Rxd

SALE SHARKs/Bodyweight METCON/ Back Squats & Sled pulls

Sale sharks

6 Rounds on the concept 2 of 30 secs on/30 secs off

accumulated distance=1119m

rest 5 mins

5 Rounds for time:

• 50 Double Unders
• 40 Air Squats
• 30 Press ups
• 20 Walking Lunge Steps
• 10 Horizontal Ring Rows

14:50 Rxd

Rest 4 hours

5 Rounds:

• 5 Back Squat @ 100kg (using my safety squat bar)
• 50m 50kg Sled pull

Rest for how long it takes you to complete each round

43, 49,42,47,43 seconds each round.

Front Squats/Cleans/METCON

Front Squats 1-1-1-1-1
60kg,80kg,100kg,110kg,120kg,130kg(F)

Squat Clean 1-1-1-1-1
60kg,80kg,100kg,110kg,115kg(F)

rest 5 mins

5 Rounds for time:

• 10 Power Clean @ 70kg
• 15 GHDs
• 20 Double Unders

08:36 Rxd

Rest 3 hours

8 Min AMRAP

• 15 Step down Box Jumps @ 24"
• 20 Burpees

5 Rounds + 10 Box jumps

Shoulder is fine with those movements, get my scan results on Friday and then hopefully a date for surgery

Front Squat 3-3-3-3-3/ Kelly mash up

Front Squat
3-100kg
3-105kg
3-115kg
3-120kg
3-122.5kg (2 reps)

rest 10 mins

5 Rounds for time:

• Run 400m
• 30 Box Jumps @ 24"
• 15 Front Squats @ 30kg
• 15 Ring Press ups

17:45 RXD

London Throwdown WOD 3AB

Deadlift singles upto 210kg
rest 5 mins

5 minute rolling clock AMRAP 3 mins Deadlifts @ 90kg, then straight into 2 min AMRAP DU's.

Deadlifts - 85 reps
DU's- 174 reps

5km Park run

Run 5km

18:14

5 WOD Day

WOD 1

For time: Row 1000m - 03:13.7

rest 20 mins

WOD 2

1 min AMRAP Double Unders-111
rest 1 min
2 min AMRAP pistols-36
rest 1 min
3 min AMRAP H/R Press ups-85
rest 1 min
4 min AMRAP 30" Box Jumps-85
rest 1 min
5 mins to establish 2 rep max Front Squat-120kg

rest 2 hours 30 mins

WOD 3

8 Min AMRAP

• 4 Burpees
• 4 GHDs
• 8 Front Squats @ 42.5kg

9 Rounds + 3 Burpees

rest 20 mins

WOD 4

90 second Deadlift AMRAP @ 80kg- 55 reps
90 second Lateral Burpee AMRAP-30 reps

rest 2 hours

WOD 5

In a 20 minute window

• Run 1 mile (05:57)
• Annie
• AMRAP Chief- 3 Power Cleans @ 60kg, 6 Press ups, 9 Air Squats

14 Rounds + 1 Power Clean

AWESOME DAY!!!!!!

Mainsite WOD/ Triplet

5 Rounds for time:

• Run 400m
• 21 Deadlifts @ 85kg

12:32 RXD

rest 20 mins

3 Rounds for time:

• 15 Goblet Squats @ 24kg
• 30 Burpees
• 45 Double Unders

08:32 RXD

Front Squats/METCON

Front Squats x 1
60kg,80kg,100kg,120kg,125kg (PB)

rest 5 mins

5 Rounds for time:

• 500m Row
• 5 Front Squats @ 100kg
• 20 H/R Press ups

17:19 Rxd

HERO WOD "MICHEAL"

3 Rounds for time:

• Run 800m
• 50 GHDs
• 50 Back Extensions

21:32 RXD

Front Squats 3x3/ METCON

Front Squat 3 x 3

110kg,115kg,120kg

rest 30 mins

21-18-15-12-9-6-3 reps for time of:

• Front Squat @ 50kg
• Box Jumps @ 30"

09:56 RXD

Shoulder is aching but had to WOD, Surgery should be early March