past 2 days

Wednesday

Work upto a 1RM Power Clean n Jerk - 112.5kg PB

For time:

• 15 CnJ @ 55kg
• Run 400m
• 5 Rope Climbs
• 12 CnJ @ 65kg
• Run 300m
• 4 Rope Climbs
• 10 CnJ @ 75kg
• Run 200m
• 3 Rope Climbs
• 8 CnJ @ 85kg
• Run 100m
• 2 Rope Climbs
• 6 CnJ @ 90kg

Change plates in between

19:25 Rxd

Thursday

3 Rounds for time:

• 10 Muscle ups
• 25 Wall Balls
• 30 GHDs

12:04 Rxd

Tough day

complete 16 mins of every 30 secs

• 3 Squat snatch TnG @ 55kg
• 3 Strict HSPU
• 3 Hang Power Snatch @ 55kg
• 6 Pistols

Unbroken

spend 10 mins to hit a heavy squat snatch - 75kg, missed 80 x 3!!

6 Rounds for time:

• 6 Back Squat @ 125kg
• 10 KB Swings @ 32kg
• 15 Box Jumps @ 24"

14:19 Rxd, Unbroken

LONDON THROWDOWN WOD 3...And some

LT WOD 3 - 10:21 Rxd

PM

work upto a heavy 3 rep max front squat - 130kg

5 Rounds for time:

• 3 Barbell Complex @ 90kg - Deadlift, Hang Clean, Push Jerk, Front Squat, Split Jerk
• 3 Bar complex - 1 Bar Muscle ups, 2 C2B Pull ups, 3 T2B
• Row 300m

If you break a complex then re-start. 29:07 Rxd

Mega fatigued after LT WOD 3

Last 2 days

Wed 21st

Snatch Tekkers for sets of 4x6 unbroken @ 45kg
singles upto 86kg PB

For time:

• 53 Front Squats @ 75kg
• 53 KB Swings @ 32kg
• Row 700m
• 43 Hang Power Clean @ 75kg
• 43 Pull ups
• Row 500m
• 33 Pistols
• 33 Hand Release Press ups
• Row 300m
• 22 Double Unders
• 22 Burpees
• Row 100m

27:07, Brutal!!!!

Thursday 22nd

18 min running clock, every 30 secs

• On 1st 30 secs...3 Strict press @ 50kg
• On 2nd 30 secs.....3 Strict Pull ups 
• On 3rd 30 secs.....3 Split Jerks, working speed
• On 4th 30 secs......3 Muscle ups
• Continue for 18 mins

Unbroken and comfortable, great warm up

7 Rounds for time:

• 3 Bar Muscle ups
• 6 HSPUs
• 9 GHDs
• 12 Box Jumps 30"
• 10m Handstand walk

14:44 Unbroken

Past 2 days

London Throwdown WOD 2 - 282 reps

Tuesday 20th

Take 12 mins to hit a 1RM Clean n Jerk - 115kg

17 min AMRAP:

• 7 Burpee Box Jumps @ 40"
• 7 Push Press (no jerks) @ 75kg
• 2 Rope climbs

6 + 7 reps

METCON/SNATCH/NASTY GIRLS

3 Rounds For time:

• 12 Ring MU's
• 24 HSPUs
• Run 800m

22:55 RXD

rest 6 hours

20 mins to find a 1RM Snatch  - 85kg PB

Bar MU "Nasty girls"

3 Rounds for time:

• 50 Air Squats
• 7 Bar Muscle ups
• 10 Hang Power Clean 60kg

05:22 RXD, unbroken

Past 2 days

Tue 13th

22 min AMRAP

• 3 Split Jerks @ 100kg
• 12 GHDs
• 12 Burpees 12" touch

8 Rounds + 8 Burpees

Wed 14th

MU tekkers

Snatch Complex

• 1 Squat Snatch
• 1 Hang Squat Snatch
• 1 OH Squat
• 1 Snatch Balance

upto 60kg

Squat Snatch upto 80kg, missed 83kg narrowly!!

For time:

• 100 Double Unders
• Row 200m
• 5 Deadlifts @ 180kg
• Row 400m
• 10 Deadlifts @ 140kg
• Row 600m
• 15 Deadlifts @ 120kg
• Row 800m
• 20 Deadlifts @ 100kg
• 100 Double Unders

All unbroken except 1st set of DU's (1 trip) 15:02 Rxd

London WOD 1/ METCON

London Throwdown WOD 1 - completed

PM

6 Rounds for time:

• 5 Squat Cleans @ 102.5kg
• 5 Bar Muscle ups
• 20 Box Jumps @ 24"

18:42 Rxd

"LEST WE FORGET"

18 min AMRAP:

• 11 Hang Power Snatch @ 35kg
• 11 Burpees
• 11 Thrusters @ 35kg
• 11 Pull ups

Rest for 1 minute on the 11th minute

8+3 Rxd, 22 rep PB

CnJ/ Chipper

Friday 9th November

Clean n Jerk singles upto 115kg

Rest 5 mins

For time:

• 10 Bar Muscle ups
• 20 Deadlifts @ 140kg
• 30 Power Cleans @ 60kg
• 40 KB Swings @ 32kg
• 50 Calorie Row

10:26 Rxd

Snatches/METCON

AM

Snatch - 50kg,60kg,70kg,75kg,77.5kg,80kg, failed 82.5kg x 3

PM

For time:

100 Double unders

then 3 Rounds

• 7 Muscle ups
• 10 OH Squats @ 60kg
• 20 Over box jumps @ 24"

100 Double Unders

10:20 Rxd

Front Squats/ METCON

Work upto a heavy Front Squat single - 80kg - 100kg -120kg- 130kg
Sets of 10 HSPUs in between reps

5 Rounds for time:

• 5 Squat Clean Thrusters @ 80kg
• 10 Burpees
• 10 GHDs
• Row 300m

17:11 Rxd

PM

KB Snatch Tekkers working upto 32kg each arm for sets of 5

Hang Squat Snatches/ Bar "AMANDA"

Hang Squat Snatches upto 65kg

"AMANDA on the bar"

9-7-5 reps for time:

• Squat Snatches @ 60kg
• Bar Muscle ups

05:36 Rxd

missed 1 snatch