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

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3rd July

16 07 2013

5RNFT
max rep pullups
3 TGU each side (24)

WOD – 12,12,10,8,9 pullups





25th June

25 06 2013

Warmup
BP shoulders
Double unders
shoulder stretching
10 KB swings
30 Turkish getup ea side (24kg)

WOD
EMOTM 10 mins
Odd – 5 push press (48kg)
Even – 10 back squat (48kg)

Body – tight from Sunday
Sleep – meh, same as usual.
Food – good today, skipped the arvo choc fix!
WOD – good, NFT, kept bar racked on shoulders from BS to PP.





6th March

6 03 2013

Back from holiday in Hong Kong, awesome trip.

Anyway, no WOD’s fpr a couple of days, has done the body good to rest up. Signed up for the Games today, bring it on!

Back into it today

Warmup
Bullet proof shoulders (New England crossfit, see earlier posts)
5 Turkish getups ea side (24kg)
10 pullups
10 squats
20 double unders

WOD
21 Front Squat (40kg)
50 Double unders
15 Front Squat (40kg)
50 Double unders
9 Front Squat (40kg)
50 Double unders





17/12/12

21 12 2012

Warmup
6 wk pushup training

WOD (untimed)
5×5 turkish getup ea side (24)
5×5 bent over row (40)





Friday 10th August

10 08 2012

Warmup
BP Shoulders
L-sit tuck planche x3 12 sec each
10 kb snatch ea hand (16kg)
10 kb swings (16kg)

WOD
21-15-9
Ring pushups
Knees 2 Elbow
Bulgarian Bag windmill (16kg)
Jumping squats (16kg)

Then
3/1/1 turkish getups ea side





Wednesday 18th July

18 07 2012

Run home from work
5.4 km

After dinner
Warmup
20 squats
20 pushups
10 kb swings (16kg)
10 kb snatch ea hand (16kg)
L-sit tuck planche transition 11 secs each x3

WOD
Wearing 12kg weight vest
2/2/2/2/2 turkish getups ea side 1 min rest (24kg kb)
5×5 weighted pullups