Rest day

Sunday Throwdown at CrossFit HG3- sick WODs :-)

WOD 1

3Rounds, working 1 min on the following stations for a total number of reps

• Squat Clean Thrusters @ 50kg
• Burpee into a pull up into a knees to elbows
• Tyre flips (heavy tyre!!)
• Farmers walk with 24kg Kettlebell each hand (1 metre=1 rep)
• Rest
• Row (calories rowed=reps)

Finished with a total of 316 reps, only managed 1 tyre flip each round.

Rest 15 mins

3 minute AMRAP of:

• 3 Overhead squats @ 45kg
• 6 Hand release push ups
• 9 Box jumps @ 24 inch

4 Rounds + 3 Push ups

rest 1 minute, then 3 minute AMRAP of:

• 7 Kettlebell swings @ 24kg
• 7 Toes to bar

7 Rounds

rest 1 minute, then 3 minute AMRAP of:

• 5 Thrusters @ 45kg
• 5 Bar-facing burpees.

4 Rounds

Awesome day, looking forward to the next one at Leeds.

Middlesbrough 5km park run/ Skill Triplet

5km Parkrun

18:05, was hoping to hit sub 18. Im still happy with that time, PB still remains 17:47.

Afternoon

5 Rounds for the time:

• 7 Handstand Push ups (mixture of strict then kipping when fatigued)
• 14 Ring dips
• 21 Double unders

09:17 rx'd

HERO WOD 'JACK'

20 Minute AMRAP of:

• 10 Push press @ 50kg
• 10 Kettlebell swings @ 24kg
• 10 Box jumps @ 24 inch (games standard)

13 Rounds + 6 Push press rx'd. First time doing this WOD, was aiming to hit 12 + so Im happy with that. The park became a lonely place after the first few minutes :-)

Good to see my mates at CrossFit Wolfe Baghdad getting on the mainsite :-)

Rest day

Back Squat 5-5-3-3-1-1

Back Squat

5-225lbs/102kg
5-245lbs/111kg
3-265lb/120kg
3-275lbs/124kg
1-285lbs/129kg
1-295bs/133kg
Fail-305lbs/138kg

With a 135lb/60kg bar perform 40 reps unbroken, rest 2 mins, 30 reps unbroken, rest 2 mins, 20 reps unbroken, rest 1 minute 10 reps unbroken.

Mainsite WOD from 31/05/11

For the time:

• 50 Pull ups
• 10 Burpees
• 40 Pull ups
• 20 Burpees
• 30 Pull ups
• 30 Burpees
• 20 Pull ups
• 40 Burpees
• 10 Pull ups
• 50 Burpees

I chose this WOD as my pull ups have gone down hill, I kept them in sets 10's and 5's after the first 25 unbroken. Burpees were all unbroken, just kept moving at a steady pace- 17:37 rx'd. HANDS ARE TORN TO SHREDS!!! I checked out the times posted on the mainsite and they are mainly 20 mins+ rx'd so Im pleased with that time.