Fri n Sat

Friday 17th

5 x 3 1 1/4 Front Squats-80kg,90kg,100kg,119kg,115kg

Shoulder Press x 1 upto 67.5kg PB
Push Press x 1 upto 95kg PB
Split Jerk x 1 upto 112.5kg

rest 5 hours

5 x max set Unbroken Muscle ups with 2 mins rest in between - 12,8,7,6,5

rest 10 mins then a WOD stolen from Spencer Hendels Blog

For time using one bar and changing plates as needed

• Run 400m
• 10 Front Squats taken from ground @ 100kg
• Run 400m
• 20 Front Squats taken from ground @ 85kg
• Run 400m
• 30 Front Squats taken from ground @ 60kg

10:50 Rxd, 

Sat 18th

Power Snatch, Squat Snatch and OH Squat tekkers upto 45kg (heaviest since surgery)

OUTLAW WOD

For time:

• 4 Deficit HSPUs @ 4"
• 12 Hang Power Cleans @ 85kg
• 8 Deficit HSPUs @ 4"
• 8 Hang Power Cleans @ 85kg
• 12 Deficit HSPUs @ 4"
• 4 Hang Power Cleans @ 85kg
• 150 Double Unders
• 12 Deficit HSPUs @ 4"
• 4 Hang Power Cleans @ 85kg
• 8 Deficit HSPUs @ 4"
• 8 Hang Power Cleans @ 85kg
• 4 Deficit HSPUs @ 4"
• 12 Hang Power Cleans @ 85kg

19:14 Rxd