Workout: Mon @ 6pm

7 x 2RM Clean & Jerk @ 80kg

1RM @ 90kg

Workout: Sun @ 8:30am

"Diane" = 14"54'

Workout: Sat @ 10am

"14.5" = 15"33'

Workout: Fri @ 6am

Back Squat @ 110kg

WOD 1 @ 50kg Snatches

WOD 2 = 10"19'

Workout: Thu @ 6am

Deadlifts @ 130, 140kg + 1 @ 148kg

WOD @ 66kg Push Jerks, 10 x 20" BJs to practise rebounding.

1km Row Time Trial = 3"27'

  Note: Went out too hard and didn't pace well. Cost me 7-10 seconds...

Workout: Wed @ 6pm

Work Hang Snatch technique 30 mins

Build up to 1RM @ 74kg (New PR)

"Isabel" = 5"48' (RX) New PR

"Nancy" = 14"45' (RX)

Workout: Wed @ 6am

"Nancy" = 14"25' (RX)

Bench Press = 3 sets @ 100kg, 2 sets @ 110kg

Box Jumps practise rebounding @ 20"

Workout: Tue @ 6pm

Clean 3RM @ 70kg + 2x 1RM @ 90kg

WOD = 5 + 4 HSPU (RX @ Strict Pull Ups)

WOD 2 = 6"55'

Workout: Tue @ 6am

2km Row Time Trial = 7"14'

Workout: Mon @ 6am

Back Squats @ 100kg x 3, 110kg x 1 set

WOD = 4 + 3 Thrusters (RX)

  Note: Struggled with Double Unders...

1 x 800m Row, 1 x 800m Run

Workout: Fri @ 6am

Back Squat to 110kg. Last set 2 @ 120kg

Push Jerks @ 70kg and 76kg (4 rounds)

WOD = 12"14' (RX)

Workout: Thu @ 6:30pm

Stretching

Muscle Up progression drills

WOD = 6"02'

200m Row, 20 Burpees

150m Row, 15 Burpees

100m, 10

50m, 5

2 Muscle Ups!

Workout: Thu @ 6am

Snatch @ 50, 60, 65 then 6 x 50

7x3 Pull Ups with 8lb Med Ball

WOD = 20"18' total

Workout: Tue @ 6am

Bench Press @ 100kg x 4 rds, 110kg 5th

Cleans @ 70kg + 1 @ 80kg

  Note: Must work on Clean technique as I feel I am over thinking and power / efficiency is suffering

WOD @ Avg 1"42' 400m pace

Workout: Mon @ 6:30pm

"14.3" @ 106 reps (5:04)

Workout: Mon @ 6am

Back Squat @ 80, 80, 90, 90kg

Power Snatch Technique

  - build up to 60kg squat snatch

  ** must work on elbows back to keep the bar close. Losing power and speed when going heavier

WOD = 12"18' (RX)

Workout: Sat @ 10am

"14.3" = 107 reps (5"02')

Note: Struggled with touch and go again at 125kg after finishing 3rd round just on 5 mins. Should be able to beat that score but might not try again. Will see how I feel Monday

Workout: Fri @ 6:30pm

Warmup & Stretching

"14.3" = 105 reps (5"05')

Workout: Thu @ 6:30pm

30 mins Squats 5x7 @ 100kg

30 mins Squat Snatch practise

30 mins heavy clean pulls practise

Workout: Thu @ 6am

Muscle Ups from box

Back Squat @ 100 kg

WOD = 4 rds, 3 + 10 HRPU (RX)

Workout: Wed @ 6am

EMOM @ 70/74kg Power Clean, Front Squat, Jerk

WOD = 12"38' RX

Note: Still struggling racking the bar on my shoulders for Thrusters. Need to practise. Killing my wrists trying to hold it...

Workout: Tue @ 6am

"Helen" = 11"49'

"Annie" = 9"35'

Workout: Mon @ 6:30pm

"Annie" @ 8"30'

Practise Muscle Up scaling

Workout: Monday @ 9:30am

"Kelly" @ 28"30'

"14.2" @ 80 Reps

Workout: Sat @ 11am

WOD @ 24" Box Jumps = 14"28'

Workout: Sat @ 8am

"14.2" = 68 Reps

Workout: Fri @ 5:30pm

WOD 1 @ 18"23'

WOD 2 @ Row 500m Avg 1"48'

Workout: Thu @ 6:30pm

OH Squat @ 60kg

WOD @ 21"10'

Workout: Wed @ 6am

WOD = 17"56'

Workout: Tue @ 6am

Back Squat @ 110kg

WOD = 22"50'

Workout: Sun @ 10am

"14.1" @ 222 reps

Workout: Sat @ 8am

Open Workout 14.1

Attempt 2 @ 219 reps

Workout: Fri @ 6:30pm

Open Workout 14.1

Attempt 1 @ 187 reps