28th January

28 01 2015

image

Too hot for timed wod (30 deg c @ 2130) kbs just broken up, not for time. No pullups.

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16th January

16 01 2014

The weather here is ridiculous, 30 deg C at night… garage gym is a sauna.

working through back injuries at the moment, very nervous about over doing it… so frustrating.





10th October

13 11 2013

Warmup
3x
10 Squats
10 Situps
10 pushups
Arm bar (24)
Burgener

Strength
EMOTM 15mins
5 thrusters (50)
5 pullups

Then
3x 60s Handstand hold





2nd and 3rd October

19 10 2013

2 days programming…
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16th September

2 10 2013

Warmup
2sec up 4 sec down (2/4) 5×5 strict pullups
2/4 T2B
Burgener
Arm bar 10×5 (24)





13th September

2 10 2013

Warmup
Burgener
Arm Bar 10×5
HS Practice 3x 60s

EMOTM 10 mins
ODD – 10 Frnt Squat (60)
EVEN – 10 ring dips





11th September

2 10 2013

Warmup
BP Shoulders
Arm Bar 3×5 (24)
Burgener

Strength
Wendler Week 1 – deadlift
work set: 115 – 10 reps (grip failed)

WOD
5RFT

25 KB Swing (28)
15 pushups
5 pullups

Time – 10:31