METCON

For time:

• Row 1k
• 50 Thrusters @ 20kg
• 40 H/R Press ups
• 30 KB Swings @ 24kg
• 20 Burpees
• 10 Pull ups
• Row 1k

13:43 Rxd

10 min rolling clock perform 3 HSPUs on the minute every minute

Felt strong on the HSPUs, thats me 14 weeks post surgery now

Deads, Metcon/ Sled Pulls

AM


140kg Deadlift without letting go of the bar - 25 reps

rest 5 mins

30-25-20-15-10 reps for time:

• Deadlift @ 80kg
• Ring Dips

09:34

PM

Managed 3 x 30 second Handstand holds

Press/Push Press/Push Jerk @ 30kg

Shoulder feels stronger

20 minute rolling clock, on the minute every minute

• 50m Sled Pull with 70kg

Back Squat/METCON

Work upto a single Heavy Back Squat- 145kg

12 minute AMRAP

• 4 Squat Cleans @ 70kg
• 8 Box Jumps @ 30"
• 12 GHDs

8 + 8 Box Jumps

KELLY

5 Rounds for time:

• Run 400m
• 30 Box Jumps @ 24"
• 30 Wall Ball Shots @ 9kg/10 foot target.

18:29 Rxd (PB)

Shoulder felt good, happy with the progress

Power Cleans n bar facing burpees

For time:

15-12-9-6-3 reps:

• Power Cleans @ 60kg
• Bar facing burpees

04:33 Rxd

past few days

Wed 20th June

For time:

• 1k Row
• 100 Air Squats
• 75 Double unders
• 75 Ab mat sit ups
• 50 KB swings @ 24kg
• 50 H/R press ups
• 25 Deadlifts 80kg
• 25 Burpee Box Jumps

16:57 Rxd

rest 4 hours

20 minute rolling clock...

• on odd minute 5 Power Cleans TnG
• on Even minute 5 Ring dips

Weight for cleans was 80kg for 5 sets, 85kg for 3 sets and 90kg for last 2 sets.

Thur 21st June

Deadlifts 5-170kg, 5-180kg,3-190kg,1-200kg

rest 5 mins

For time:

• 21 Deads @ 100kg
• Run 400m
• 18 Deads @ 100kg
• Run 400m
• 15 Deads @ 100kg
• Run 400m
• 12 Deads @ 100kg
• Run 400m

09:08 Rxd

rest 4 hours

20 min Rolling Clock

• on odd minute 15 Pistols
• on even minuet 15 GHDs

recent mainsite WOD

Front Squats triples- 80kg,100kg,110kg,120kg,125kg (2)

rest 5 mins

For time:

• Run 1 mile
• 150 DUs
• 50 Burpees
• 100 DUs
• 35 Burpees
• 50 DUs
• 20 Burpees

21:10 Rxd