13th June – CrossFit Frantic

12 06 2016

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15:09 for wod 30″ box

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8th May

8 05 2016

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4th May

4 05 2016

5×5 deadlift
3×5 @ 140kg
2×5 @ 145kg





3rd May – CrossFit Frantic

2 05 2016

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2 into last round of pullups.
70,60,40 cjs
60 40
50
Controlled my pace so as not to gas out.

PM 5×5 Bench press @ 60





15th October РHoliday 

14 10 2015

For the morning.

Warmup
500m row.

Strength 
5×5 front squat
5×5 pull-ups

Then

(NOT) For time

30 deadlift (110)
30 db snatch (28)
30 rack lunge (50)
30 burpees o bar

(Edit)
Ill use jet lag as an excuse, scaled back weight after struggling with front squat.
Db snatch 24kg
Lunge 45
Dl 105





Tuesday 1/1/13 NY’s WOD

10 01 2013

Silly Sesh
6 wk pushup training
superset with
6 wk pullups training wk1d1
6wk training dips – initial test – 10 (ring dips)
150 Double unders
– weighted rope – 65
– speed rope – 73 (PB)
5×5 slow cadence (5 up, 5 down) strict press (40kg)





Tuesday 24th July

24 07 2012

Warmup
L-sit tuck planche transition 11sec each x3
5×5 strict press (40kg)
10 kb swings (16kg)
10 KB snatch ea hand (16kg)

WOD
5 rounds for time:
15 Burpees
20 Squats
15 KB swings (24kg)
20 v-ups
15 russian twist ea side (16kg KB)
20 supermans