Cleans n METCON

Work upto a heavy Front Squat - 130kg

Hang Cleans upto 100kg
Full Cleans upto 116kg PB

rest 5 mins

25-20-15-10-5 reps for time:

• Push Press @ 42.5kg
• Toes thru rings

06:26 Rxd, first time on Push press's in a WOD since surgery, all ok.

Past 2 days

Front Squats for singles upto 125kg

15 Min AMRAP

• 10 Thrusters 35kg
• 10 Box Jumps 24"
• 10 GHDs

11+ 6 Thrusters

First time on thrusters in a WOD since surgery

TGU's x 5 @ 9kg,12kg,16kg

Sat 14th

Karen- 150 Wall Balls for time @ 9kg

05:26 Rxd

Past 2 days

For time:

• Run 800m
• 15 T2B
• 5 Burpees
• Run 600m
• 10 T2B
• 10 Burpees
• Run 400m
• 5 T2B
• 15 Burpees

09:33 Rxd

Rest 4 Hours

Power Cleans 5 on minute for 5 mins Touch n Go @ 80kg, Did one set at 85kg and felt my shoulder pull so I stopped

Dirty Dianna

For time:

• 21 Deadlifts @ 110kg
• 50 Double Unders
• 15 Deadlifts @ 110kg
• 50 Double Unders
• 9 Deadlifts @ 110kg
• 50 Double Unders

02:55 Rxd

Rest 4 Hours

5 Turkish Get ups each arm @ 8kg,12kg,16kg

20 min rolling clock, 3 HSPUs on odd minute, 5 Strict Pull ups on even minute

rest 2 mins

10 Ring dips on minute every minute for 10 mins

Ninja Pain,Back Squats,MU n Wall Ball METCON

Ninja Pain

5 Rounds for time:

• 6 Hang Squat Cleans @ 60kg
• 8 Box Jumps @ 24"
• 12 KB Swings @ 24kg

04:43 Rxd, I knew I could hit sub 5, I just wasnt with it last Friday

rest 4 hours

Back Squat 3-3-3-3

100kg/120kg/130kg/140kg

Shoulder press/Push Press/Push Jerk all upto 50kg for sets of 3 (Shoulder felt ok)

For time:

• 7 MU's
• 20 Wall Balls @ 9kg
• 5 MU's
• 20 Wall Balls @ 9kg
• 3 MU's
• 20 Wall Balls @ 9kg

04:01 Rxd, All reps unbroken but my shoulder was really sore throughout, MU's were pretty much strict.

last 3 days

Tues 3rd

For time:

• Run 1 mile
• 20 Deadlifts @ 140kg
• 30 Lateral Burpees
• 40 H/R press ups
• Run 800m

14:38 Rxd

Wed 4th July

Back Squats 5 x 5

100kg/110kg/120kg/125kg/130kg

rest 45 mins

5 Rounds for time:

• 10 Double Unders
• 15 Box Jumps @ 24"
• 30 Air Squats
• 15 Box Jumps @ 24"
• 10 Double Unders

08:45 Rxd

Fri 6th July

"NINJA PAIN"

5 Rounds for time:

• 6 Hang Squat Cleans @ 60kg
• 8 Box Jumps @ 24"
• 12 KB SWINGS @ 24kg

05:45 Rxd

Back Squat and 2 WODs

Back Squat

5-115kg
5-125kg
3-130kg
3-130kg
1-140kg

First time back Squatting without my safety bar since January...Really uncomfortable

rest 1 hour

5 Rounds for time:

• Row 250m
• 5 Hang Power Cleans @ 70kg
• 10 KB Swings @ 24kg
• 15 Burpees

13:12 Rxd, should have went heavier but Im just testing the water with movements

rest 4 Hours

10-1 Reps of Front Squat @ 60kg, 3 Strict HSPUs between sets 

07:21 Rxd, All HSPUs unbroken, I didnt really go for time just made sure I did the sets unbroken

First Muscle ups since January

For time:

• 5 Muscle ups
• 25 Ab-mat Sit ups
• 4 Muscle ups
• 25 Ab-mat Sit ups
• 3 Muscle ups
• 25 Ab-mat Sit ups
• 2 Muscle ups
• 25 Ab-mat Sit ups
• 1 Muscle up
• 25 Ab-mat Sit ups

04:42 Rxd

First time back on the rings since January, all MUs unbroken but a real challenge