30-20-10

Wednesday 13th June 2018

Skill / Strength: Bar Muscle-up Progression

WOD: So went a little lighter on the KB Swings at 20kg.  Started each Round with a single Muscle-up then reverted to Pull-ups.  Last set did single Muscle-up then transitioned straight into 7 Pull-ups.  Struggling with linking two Muscle-ups together.

27-21-15-9

Tuesday 12th June 2018

Skill / Strength: Front Rack Carry with 110kg bar, Farmers Carry using 60kg, Hang hold for 40 second intervals.

WOD: Unusual format, went a bit light on the Farmers Carry using 24kg.

1RM BENCH PRESS

Friday 8th June 2018

Skill / Strength: Damn AMRAP x 4, 12 minutes full on no rest (Houghts Shit Handstand)!

WOD: After the AMRAP no way was I going to get a PR which stands at 101kg.  Hit 90kg but 95kg was a disaster, hit the pegs going up.