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.

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17th October

26 11 2013

Warmup
3x
10 Squats
10 Situps
10 pushups
Burgener

WOD
2×5 getups
70 situps





2nd and 3rd October

19 10 2013

2 days programming…
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August 17th – sat sesh

12 09 2013

Warmup
Bullet proof shoulders
Shoulder press 5×5
situps 10

WOD
3RFT

20 step ups (CT 16kg weight vest)
30s v-sit hold / CT V-ups
10 turkish getups (Boz 2.5/Chris 28)
15 Kb swings (6/28)

BJ – 18:28
CT – 22:51





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





8th August

8 08 2013

Warmup
BP Shoulders
10 Squats

Strength
3×3 TGU (28)
EMOTM 10 mins
odd 10 front squats (48)
even 5 OHS (48)





4th August – Sunday Sesh

8 08 2013

Warmup
squats
OHS 30kg

WOD
12 ball to shoulder (35kg dead ball)
3 Turkish getup (16)
9 ball to shoulder (35kg dead ball)
6 Turkish getup (16)
6 ball to shoulder (35kg dead ball)
9 Turkish getup (16)
3 ball to shoulder (35kg dead ball)
12 Turkish getup (16)

Then (CT)
block run (650m)
2 min rest
block run (650m)

Time
Brad 13:07
Steve 13:12
Chris 9:27 – run 2:45, 2:30