Workout: Tue @ 6am

Squat Clean @ 90kg

WOD @ 61kg Lunges

Average at least 10 Pull Ups per set

Air dyne 50 cal = 8:18

Workout: Mon @ 6am

Deadlift 3RM @ 150kg (1 @ 160kg)

WOD 1 = Rd of 15 reps + 2 DL

WOD 2 = 7:24 ( RX)

Workout: Sun @ 3pm

"Event 1" Hang Squat Snatch 1RM 6 mins

65kg, 70kg, 72kg (then hit 75kg PR)

Squat Snatch 1RM @ 81kg (PR)

"Event 6" = 321 reps (21 DL RX)

Workout: Sat @ 8am

Power Snatches @ 70kg

WOD = Finished Round of 15 (RX)

Bench Press @ 5x5 @ 60, 80, 100, 110, 110kg

Workout: Fri @ 6pm

Squats (60, 60, 80, 80, 90, 90, 100, 100)

"Event 4" = 23:28 (61kg)

Workout: Fri @ 6am

Back Squat @ 120kg (1 @ 125kg)

WOD 1 @ 110kg (last 2reps @ 115kg)

WOD 2 = 4 MUs per set (2x2 linked)

Workout: Thu @ 6am

Power Clean 3RM @ 80kg

WOD = 9:53 (RX)

WOD 2 = 5rds + 20s L-Sit (24kg)

Workout: Wed @ 6am

"Nancy" = 13:52 (RX PR)

Bench Press 5RM @ 115kg

5 strict PUs b/w sets

Workout: Tue @ 6am

Deadlift 3RM @ 150kg

Push Press 2RM @ 80kg (90kg fail)

WOD = 10:30 (RX)

Workout: Mon @ 6am

Squat Thruster 1RM @ 90kg (PR)

WOD 1 = 14 (70kg)

WOD 2 = 12, 10, 10, 10, 8 T2B

WOD 3 = 500m Row Avg 1:45 pace

Workout: Sun @ 3pm

Work Non-False Grip MUs = 2 reps!

Work Hand Stand Technique

"Annie" = 7:52 (RX PR)

    Note: Unbroken DUs!

Competition: Sat @ 9:30am

WOD 1 = 42 T2B of final set (91 DU PR)

WOD 2 = 100kg Squat Clean (PR)

WOD 3 = 21 PUs (PR)

WOD 4 = 4:42 (1st in heat)

AWESOME DAY!!!

Workout: Fri @ 6am

Squat Clean @ 90kg

WOD 1 @ 72kg

WOD 2 = 12:43 (RX)

Workout: Thu @ 6am

Push Jerk 5RM @ 85kg (PR)

WOD = 12:47 (RX)

Workout: Wed @ 6am

Power Snatch @ 70kg

"Isabel" = 4:59 (RX PR)

3km Run = 16:54

Workout: Tue @ 6am

"Nate" = 10 + 1 MU (RX PR)

Workout: Mon @ 6am

Back Squat @ 120kg 3RM

WOD 1 @ 115kg

WOD 2 = 4 + 5BJs, 4 + 6T (RX)

3 x 5 Pull / Chin Ups strict

Workout: Sun @ 3pm

Front Squats 5-1 RM @ 100kg ladder

1-5, 16 @ 60kg, 21 @ 50kg

Lunges practise

Workout: Sat @ 7am

WOD = 1 + 18 WBs

Linked 3 MUs together, then doubles and singles!

Workout: Fri @ 6am

Deadlift PR @ 160kg

WOD @ 140kg 7 mins

WOD 2 = 18"18' (1 abmat)

Workout: Thu @ 6pm

Squat Cleans @ 95kg

Squats 3RM @ 120kg

Work handstand technique and balance

Workout: Thu @ 6am

Back Squat 3RM @ 120kg

WOD 5 x 3RM @ 110kg

4000m Row = 15"17'

Workout: Wed @ 6am

WOD 1 = 8"58' (RX)

WOD 2 = 17"03' (RX)

Workout: Tue @ 6am

Power Snatch 3RM @ 85kg, 1 @ 90kg

WOD = 7rds + 8 reps (RX)

Workout: Mon @ 3pm

Filthy 50 = 30"21' (RX)

Overhead Squats = 5 x 70kg

Workout: Sat @ 7am

Deadlift 3RM @ 150kg

WOD = Round of 12 + 3 Squat Cleans

WOD 2 = 47 reps

Workout: Fri @ 6am

5x5 sets strict HSPU's

WOD = 20mins (11 Burpee MU's)

Workout: Thu @ 6am

Clean Complex @ 80kg (missed 90 hang clean)

WOD @ 70kg

Bench Press 5RM @ 115kg

500m Row TT = 1"30'60 (PR)

Workout: Wed @ 6am

Back Squat @ 100kg, 4x5 @ 110kg

Strict Pull Ups x 7 b/w

WOD = 5"50', 6"09' (RX)

Workout: Tue @ 6am

Power Snatch @ 75kg 3x1

WOD = 12"53' (RX+ 61kg)

Workout: Mon @ 6am

CFK Endurance Test = 21"36'

3 x 10 Deadlift @ 120kg x 2 sets, 130kg

Muscle Up practise