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.
Wednesday 14th March 2018
Skill / Strength: 8 Min EMOM Dead-lifts, 100 kg, 110 kg, 120 kg, 130 kg, 140 kg, 150 kg, 160 kg, 171 kg (PR).
WOD: Another EMOM, 16 Min – SA KB Carry, Rope Climb, Box Jump Overs, Rest……..
- Box Jump Overs – 20,15,17,12
- SA KB Carry – 4,7,5,9
- Rope Climb – 1,2,2,2
Tuesday 5th December 2017
Skill / Strength: Mobility and Deficiency work.
WOD: 16 Minutes for Max Reps, 2 Minutes Per Station.
Wednesday 16th August 2017
Skill / Strength:
WOD: Used a 12.5kg DB for Turkish Get Ups.
Thursday 15th June 2017
Skill / Strength: Increasing weight of the Deadlift to 130kg
WOD: When Jack goes all Country…. (at least he spared us of the country music he likes so much ).
Thursday 25th May 2017
Skill / Strength: Skin the Cat – Straight Arms – tick
WOD: Popeye time 16:30 -Ring Rows have never been so hard. 45kg Sandbag used.
Thursday 4th May 2017
Skill / Strength: Worked our way up from 40kg to 70kg for 5 Rep Max of RDL. Very hard not to use the back.
WOD: Team 50 Shades of Stew (Aplen, Che, Myself), started with KBs (2 x 24kg) which were by far the easiest, next was the Sandbag (50kg) which was awkward and had to stop a few times, then the Front Rack with 2 x 15kg DBs. Team names referenced myself as it was my Birthday!