Texas method/SDHPs

Back Squat 5x5 @ 125kg

For time:

100 SDHP @ 50kg, on the first min perform 1 Lateral Burpee, on the 2nd perform 2, on the 3rd perform 3 etc

06:58 Rxd

20 min AMRAP

20 MIN AMRAP

• 250M ROW
• 20 GHDs

9 Rounds + 250m Row

Past 2 days

Friday 27th 1x5 back squats @ 125kg 1x20 back squats @ 102.5kg For time: -Row 500m -50 Deads @ 60kg -Row 400m -40 Deads @ 60kg -Row 300m -30 Deads @ 60kg -Row 200m -20 Deads @ 60kg -Row 100m -10 Deads @ 60kg 12:43 Rxd Sat 28th Front Squats singles 80kg,100kg,110kg,120kg,125kg 'Klepto' 4 Rounds for time: -27 Box Jumps @ 24" -20 Burpees -11 Squat Cleans @ 65kg 13:24 RXD

7 Round WOD/Callums WOD

Front Squats 1-1-1-1-1
80kg,100kg,110kg,120kg,125kg

7 Rounds for time:

• 7 Front Squats @ Bodyweight 75kg
• 14 GHDs
• 21 Double Unders

rest 2 hours

20 Minute AMRAP

• 30 Double Unders
• 200m Run
• 10 Burpees

11 Rounds + 190m Run

4 x 800m Splits

800m Splits @ 100% with 3 mins rest inbetween

• 2:21
• 2:46
• 2:43
• 2:39

Blew a gasket on first run!!

Texas Method Day 3/ METCON

Back Squats 5 x 5 @ 122.5kg

10 Minute AMRAP

• 5 Back Squat @ 60kg
• 10 GHDs
• 15 Box Jumps @ 30"

7+3 Back Squats

5km Park run

5km Run

17:55 Rxd

Back Squats 1x5/ Chipper

Back Squats @ 122.5kg x 5

rest 5 mins

For time:

Run 800m

10 Rounds of

• 10 Back Squats @ 60kg
• 10 Box Jumps @ 24"

Run 800m

17:34 Rxd

Front Squats/METCON x 2

Front Squats 3-3-3-3-3
60kg,80kg,100kg,110kg,120kg

rest 5 mins

21-15-9 reps for time:

• Front Squat @ 60kg (taken from rack)
• Box Jumps @ 30"

04:52, Squats unbroken, (no rebound on Box Jumps as I was really cautious)

rest 4 hours

For time:

• 200 Double Unders
• 50 GHDs

04:00 Rxd

Chipper

For time:
- run 1 mile
- 100 DUs
- 25 Air squat jumps
- run 800m
- 75 DUs
- 50 Air squat jumps
- run 400m
- 50 DUs
- 75 Air squat jumps
- run 200m
- 25 DUs
- 100 Air squat jumps

22:42

First mile was 05:32 PB

Texas method day 1 Back Squats 5x5

The Texas Method Day 1

Back Squats @ 85% 1RM - 115kg

Back Squat 3-3-3/METCON

Back Squat 3-3-3
100kg/120kg/130kg

10 Rounds for time

• 15 deadlifts @ 60kg
• 15 GHDs

10:53

HERO WOD MANION

7 Rounds for time:

• Run 400m
• 29 Back Squats using safety squat bar @ 60kg

27:45, dont do this ever again!!!

Back Squat n GHD METCON

21-15-9 reps for time of:

• Back Squat @ 100kg
• GHD Sit Ups

06:20

10 x 400m runs

10 x 400m sprints with 90 sec rest in between

• 1:08
• 1:12
• 1:15
• 1:14
• 1:12
• 1:16
• 1:16
• 1:15
• 1:15
• 1:12

Couldnt really go for it, because of my arm. Happy to keep it consistent

100 Back Squats @ Bodyweight for time

100 Safety Bar Back Squats @ Bodyweight for time:

09:30

Claudia with one arm

5 Rounds For time:

• Run 400m
• 20 KB Snatches @ 16kg

10:28

First WOD since surgery

For time:

• Run 800m
• 100 Air Squats
• 50 GHDs
• Run 600m
• 75 Air Squats
• 40 GHDs
• Run 400m
• 50 Air Squats
• 30 GHDs

I did this with my left arm in the sling position. 18:50