27th February

27 02 2015

image

Deficit hspu. 15 + 10kg plates.
Emotm, will complete tomorrow

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16th October

13 11 2013

Warmup
3x
10 Squats
10 Situps
10 pushups
Burgener

Strength
5×5 Push press (60)

WOD
7RFT
5 Dead ball 2 Shoulder (45kg)
10 Toes 2 Bar
20 double unders

Time – 11:41





22nd August

17 09 2013

Warmup
Squats
pushups
BP Shoulders

Strength
5 Ring pullups
5 ring dips
5 negative muscle ups

WOD
4RFT

10 Front Squat (48)
15 pushups
10 push press (48)
15 T2B

Time 15:11





August 13th

11 09 2013

Warmup
15 pushups
15 situps
10 alternating hand KB Swing (16)
5 kb snatch ea hand (16)
5 KB Press (16)
3 TGU ea side (32)

WOD
21/15/9
Pullups
Ring dips
T2B

Time 13:29





9th July

16 07 2013

Warmup
BP Shoulders
1 rope ascent hand only
3 TGU ea side (24)
1 rope ascent hand only

For time:
12-1 pullups
1-12 T2B
5 Ab wheel rollout ea rd

WOD – 26:33





1st July

1 07 2013

Warmup
Assisted ring dips 5
10 pushups
5 toes 2 bar

Strength
EMOTM 10 mins
odd – 5 ring dips
even – 5 push press (48kg)

WOD
21/15/9
HSPU
T2B
KB Snatch ea hand (16kg)

Body – good, no issues, just generally tired
Sleep – 6 hours
Food – good but only 3 meals
WOD – 15:49 – managed kipping HSPU





9th May

25 05 2013

WOD
5RFT
12 T2B
9 pullups
6 push press (48kg)

WOD – 14:09