FOR TIME

Wednesday 17th January 2018

Skill / Strength: EMOM with 32kg KB for SA Farmers Carry and 4 x Rope Climbs per minute.

WOD: Pull-Ups and Burpees not the best prep for HSPU, struggled to do a set of five then quickly reduced down to singles.  With a time cap of 15 minutes 4 Rounds completed and 12 Reps (40 x Pull-ups, 40 x Burpees and 34 x HSPU).  Then set a first PR for 250m Ski Erg 52.9 seconds.

 

FOR TIME

Monday 15th January 2018

Skill / Strength: Managed 70kg 3RM but could only manage a single at 80kg.

WOD: 5pm Class due to work.  31 seconds on the Assault Bike to do 30 Calories, then loads of time to do Sandbag Cleans (45kg) and Down Ups. 5:35

NICOLE

Sunday 14th January 2018

Skill / Strength: Warmed up with some Rowing and Ski ERG set 100m PRs for both (non-previous).

WOD: First set of Pull-ups managed 21 which is 4 more than my previous max-rep. then sets of 12, 14,12,10.  I stopped with 1 minute left on the clock after final set of pull-ups, in theory should of run to add to score.

   

TEAM WORKOUT

Sunday 13th January 2018

WOD: First 8am Saturday session, Team of 4 (Alpen-Stu, Jim, and Ben).   Assault Bike was the killer followed by the 20 x Front Squats @ 60kg ( two sets of 10).