Workout: Thu @ 6am

Snatch 2RM @ 70kg

WOD 1 @ 60kg, 56kg x 2rds = 14"07'

WOD 2 = 14"57' (RX)

Workout: Wed @ 7pm

Bench Press work to 3RM @ 115kg

Work butterfly pull up technique

Workout: Wed @ 6am

Back Squat: 4rds @ 100kg, 6 rds @ 110kg

HSPU @ ~ 5-7 each round

WOD = 205 reps (RX)

Workout: Mon @ 6am

3RM Deadlift @ 155kg (PR)

Endurance Test @ 21"04' (PR)

  Note: 2km Row @ 7"07' (PR)

Workout: Thu @ 6am

Snatch 2RM @ 65kg

3x 10 @ 55kg, 50kg x 2 sets

WOD = 6"59' (RX)

Workout: Wed @ 6am

Squat Clean @ 80kg

  Working squat technique

3x 10mins @ 70kg, 65kg x 2 sets = ~ 2"30' per set

WOD = Pull Ups 17, 15, 12, 11, 12 reps

Workout: Mon @ 9:30am

"Grace" = 3"43' (RX) (PR)

WOD = 22"47' (RX)

5x Muscle Ups

Workout: Sat @ 8am

Partner WOD "Murph"

1.6km run carrying 15kg plate

100 pull ups

200 push ups

300 squats

1.6km run carrying 15kg plate

Bear & Jarrod = 33"07'

High Hang Snatch Technique

Workout: Sat @ 8am

Partner WOD "Murph"

1.6km run carrying 15kg plate

100 pull ups

200 push ups

300 squats

1.6km run carrying 15kg plate

Bear & Jarrod = 33"07'

High Hang Snatch Technique

Workout: Thu @ 5pm

Push Jerks @ 2RM 90kg, 1 @ 94kg

Weighted Pull Ups @ 20lbs

WOD = 12"38' (72kg)

Workout: Wed @ 7pm

Work High Hang Snatch off platform @ 40kg

Workout: Wed @ 6am

Warmup Snatch and Wall Balls

WOD - 20min time cap

Partition reps as required

"Isabel" & "Karen"

  Isabel = 30x Snatches @ 61kg

  Karen = 150 Wall Ball shots @ 20lbs

Time = 15"23' (RX)

Workout: Tue @ 6am

Clean @ 80kg (multiple fail @ 90kg)

WOD = 15"15' (70kg)

Note: Took too long on Power Cleans. Need to work better 2nd pull technique

Workout: Mon @ 6am

Back Squat @ 110kg

Ring Dips @ 10-12

WOD = 12"30' (RX)

2 muscle ups

Workout: Sun @ 3pm

Warmup

10 x Muscle Ups for time = 13"15'

WOD 3 Rounds
  20 Kettlebell Swings @ 24kg
  3 Turkish Getups @ 10kg

2 x Muscle Ups

Workout: Sat @ 3pm

"Bradshaw" = 28"03' (RX)

Workout: Thu @ 6am

Snatch @ 70kg

EMOM WOD @ 4mins 60kg, 6mins 70kg

Workout: Fri @ 6am

Back Squat @ 100kg

Push Press @ 60kg

WOD then 2 muscle ups!

Workout: Wed @ 9:30am

Deadlifts @ 3RM 150kg, 2x 155kg

Bench Press = 4x5 @ 100kg, 1x5 @ 105kg

"Christine" = 11"44' (RX) 2"40' PR!

3x Muscle Ups!

Workout: Tue @ 6am

Power Clean & Jerk @ 80kg

Weighted Pull Ups @ 20lb

WOD = 3 Rds + 4 PJs (RX)

Workout: Mon @ 1pm

Clean & Jerk 1RM = 90kg (Equal PR)

4x3 Push Press @ 60kg

2km Row

  If average drops above 1"45'. Rest 30 seconds then continue

  Stopped 4 times

  2km time = 6"57'

Workout: Mon @ 6am

Back Squat @ 2x 100kg, 2x 110kg

WOD: Increasing Pull Ups each set

  1, 2, 3, 4, 5 with burpees

  Average 400m time ~ 1"55'

Workout: Fri @ 9:30am

Back Squat @ 120kg x 3 sets. 130kg x 1RM

Bench Press @ 100kg

WOD = 10 rds + 5 PUs

Our new mate Jerry...

Workout: Thu @ 6am

Split Jerks @ 80kg, Final set 3 @ 90kg

WOD = 13"50' (RX)

  1km Row ~3"36'

No time left for Suicide Runs.

Workout: Wed @ 7pm

3km Row = 11"28' (pace work @ 1"54' / 500m)

Gymnastics Practise

  Double Unders

  Ring Pulls

  Handstand Holds

Workout: Wed @ 6am

Press to Overhead Squat @ 60kg x 6, 68kg x 3, 70kg x 1

Weighted Strict Pull Ups @ 20lbs Med Ball

WOD = 21"56' (RX)

Workout: Tue @ 6am

Back Squat @ 100kg, 8R @ 110kg

Cleans @ 90kg

WOD @ 70kg / 33" = 5 rounds