Rest day

Full rest and cheat day before the hill run tomorrow!!!!

Power snatches, dumbell thrusters n burpees/ Front squats n HSPU

For the time 21-15-9 reps of:

• Power snatch 95lb
• Dumbell thrusters 30lb DBs
• Burpees

Rest 5 minutes, then no time complete 7 rounds of:

• 3 Front squat 145lb
• 3 Handstand push ups

I did the first WOD in 09:15, Snatches felt good for the first time in a long time. Still taking too much rest between stations!!! Second WOD was just for some practice :-)

D.T

5 rounds for the time of:

• 12 Deadlifts
• 9 Hang power cleans
• 6 Push jerk

This WOD is set at 155lb, I chose to do it at 135lb. I did the first round at 155lb but then scaled down to 135lb, 10:02.

Pushing Annie at the bar

For the time 50-40-30-20-10 reps of:

• Double unders
• Knees to elbows
• Push ups

After what seemed like an eternity on the drink and eating crap this seemed like a great WOD to get back into things. My double unders were attrocious and are steadily going downhill but Im putting it down to the past few days!!! 17:03.

Fun in the snow

5 Rounds for the time:

• 5 Muscle ups
• 10 Goblet squats 24kg kettlebell
• 15 Kettlebell swings 24kg
• 400m run (in the snow)

This was hard going ecspecially after a night out, I managed 15:42. The snow made it difficult to run and on a clear day Im confident I could knock a few minutes of the time. Great WOD!!!!

Thanks to my Dad for braving the cold and being the photographer!!! :-)

Deadlifts with lateral (over the bar) burpees

5 Rounds for the time:

• 5 Deadlifts 120kg/265lb
• 20 Lateral (over the bar) burpees

This WOD was the final WOD of last years European regionals, its a right lung burner and the type of WOD were your blowing from the off!! I did this WOD in a semi decent lifting gym introduced to me by my mate Andy Cornforth, the facility isnt great but serves a purpose for some lifting without members of the public complaining about the noise. I managed 07:07 rx'd.

Post WOD: HSPU and Pull up practice. More squash this afternoon!!!!!

Heavy squats

Today I played a few games of squash with my mate Jonny Gibbons and got hammered. Part of the ethos is to regularly learn and play new sports so this is something I'll try my hand at.

• Max Front squat: 245lb
• Max Back squat: 275lb
• OH squat, 75lb,95lb,115lb...Didnt risk any heavier.