20th February

20 02 2016

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14th February

14 02 2016

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7th February

7 02 2016

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2nd and 3rd October

19 10 2013

2 days programming…
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15th July

16 07 2013

Warmup
BP Shoulders
10 pushups
5×5 slow strict pullups

WOD
3RFT

15 Hang Power Clean
15 burpees

Body – good, fresh
Sleep – ok, 5-6 hours
WOD – 6:17
Food – 7/10





12th July

16 07 2013

Warmup
kb snatch (16) 2×5
Shoulder prep/stretch
kb press (16) 2×6

Strength
EMOTM 10 mins
5 Hang Squat Clean (48)

WOD
3RFT

32 pushups
18 pistols (ea leg)
32 v-ups
32 double unders

WOD – 15:51





11th July

16 07 2013

Warmup
Bp Shoulders
10 Squats
3×5 pullups
10 kb swings

WOD
21/15/9

HSPU
KB Swings (32)
jumping squats (16)

WOD – 8:20