Workout: Sat @ 7am

"Linda"

120kg DL, 100kg Bench, 70kg Cleans

"Cindy" = 6 + 6 PU (RX)

Absolutely wrecked!

Workout: Fri @ 6am

Snatch @ 66kg (1@70kg but awful!)

10 min set @ 60kg Snatches

Workout: Thu @ 6am

Back Squats @ 60kg only (recovery)

WOD = 22"48' (minus 1min rests) (RX)

Note: Maintained 21 kettle bell swings without stopping for all 5 rounds

Workout: Wed @ 6am

"12.3" = 6 + 4BJ (RX)

WOD 2 = 43 reps

Workout: Tue @ 5:30pm

Hamstrings still sore from baseball Sunday so took it easy. 

6RM @ 140kg

WOD @ 120kg 8 rounds with floor Muscle Ups

23 x 24" burpees box jumps @ 10kg weight

Workout: Mon Open Gym @ 4pm

Working Kipping Pull Ups technique

"Fran" = 8"28' (RX)

"Flower" by Moby Challenge = 2"04' @ 40kg

Workout: Sat @ 8am

WOD 1 = 25"44'

WOD 2

Dead lift @ 140kg / 120kg

Bench Press @ 100kg

Clean @ 75kg

10, 9, 8 only

Workout: Thu @ 6am

Front Squats @ 80kg

WOD = 4 + 2 SN (RX)

Did not do last set due to time. 

Ouch. That hurt!

Workout: Wed @ 6am

"Grace" = 4"58' RX

Workout: Tue @ 6am

Power Snatch @ 66kg (fail @ 70kg)

10 min WOD @ 60 / 62kg Snatches!

WOD = 16"55' RX

Workout: Mon @ 5:30pm

Back Squats @ 116kg

Partner WOD

45kg 3 full sets each round

2 min rowing = 38 cal

Workout: Sat @ 8am

1RM Power Clean @ 94kg

3mins @ 80kg, 3mins @ 84kg, 4mins @ 86kg

WOD = 27"06' (K2E)

Workout: Fri @ 6:30pm

Push Jerks @ 84kg (touch & go)

WOD: 6 rounds + 3 walk balls

Hot. Damn hot. Tough working out in 40 degree heat!

Workout: Wed @ 6am

2x Power Clean + Push Jerk @ 80kg

WOD

7, 7, 8, 8, 9 Clean & Jerks

5-6 Double Unders + single skipping

Finisher

10 calorie cycle + 400m run

Workout: Tue @ 6am

Front Squats @ 80kg

5 strict pull ups

WOD = 7"09' @ RX

Did not do the last WOD. 

Workout: Mon @ 6am

Dead Lifts

6RM @ 130kg

4RM @ 140kg

WOD @ 7"20' then 6"51'

Workout: Sat @ 8am

Muscle up technique work. Still trying!

Fight Gone Bad @ 288 total (102, 96, 90)

Workout: Fri @ 6am

Front Squat @ 85kg

Push Jerk @ 75kg

WOD @ 60kg = 9"39'

Workout: Wed @ 6am

Dead lift 6RM @ 130kg (clean overhand grip)

WOD 6 rounds + 5 Push Ups of 7th

Ouch! Not a great session. Tired and my knee is pretty swollen :(

Workout: Mon @ 6:00am

3RM Back Squat @ 116kg

WOD 1 @ 43kg Thrusters

  - 20, 15, 15 and then another 10!

WOD 2 @ 6 rounds + 10 wall balls

Workout: Sat @ 11am

3xRM Front Squats @ 90kg

WOD 1 @ 50kg Thrusters = 11"45'

WOD 2 to 30 Double Unders

Workout: Fri @ 9:30am

Power Cleans

3xRM @ 85kg

2xRM @ 90kg

WOD @ Prescribed weight (ouch!)

28-30 Wall Balls @ 20lbs

+ 3x5 kipping pull ups

Workout: Thu 11:00am

Push Jerks to 5RM @ 80kg

WOD
AMRAP 8mins
12 Thrusters @ 45kg
12 Toe to Bar

EMOM
Odd - 2x Rope Climb
Even - 15 Box Jumps @ 24"

Workout: Wed @ 3:30pm

Added Bench Press to first exercise alternating

Bench Press 6RM @ 110kg

Dead lift 6RM @ 130kg + 2RM @ 150kg

WOD

2 rounds + 5 Push Jerks each 3mins

Happy New Year to me. Ouch!