Wednesday 26th July 2017
Warm-up: 3 Rounds: 300m Run, 10 Ab-Mat Sit-Ups, 5 Burpees, 10 Walkout Push-up, 10 Air Squats .
WOD: Used a 16kg KB for the first half and a 10kg for the second.
Wednesday 28th June 2017
Skill / Strength:
WOD: Helen RX’d with a time of 12:13, 4 seconds slower than my PR.
Thursday 22nd June 2017
Skill / Strength: Team Assault Course where I managed to cut my head open on the rig.
WOD: Those bloody Assault Bikes, I hate them with a passion.
Saturday 3rd June 2017
Skill / Strength: Hang Power Cleans PR for 2RM @90kg and 1RM @100kg
WOD: First attempt at Helen accompanied by Mark. RX’d Time 12 minutes 9 seconds.
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
Tuesday 30th May 2017
Skill / Strength: RDL with 24kg Kettlebell, shaky legs.
WOD: Initially used a 15kg Dumbbell, however after the first set of 75 unbroken we upgraded to 22.5kg. A further 4 sets with the obligatory Row in between (75,25,15,15,20).
Monday 22nd May 2017
Skill / Strength: E2M for 10 Mins (5 Sets) Good mornings with empty bar and Russian KB Swings @40kg (Black)
WOD: First Run in 1:54 maintained this pace for about 4 runs then slowed. I thought it was 10 minutes rather than 30!
Sunday 21st May 2017
Skill / Strength: Touch Rugby!
WOD: Open Gym Session where we attempted two British Hero WODs. The first Holkham, Used Green 24kg Kettlebell and RX’d the first Round. However after 10 Pull-ups of the second round scaled to Ring Rows as hands were torn to pieces. Time was 32:50. Next up was Fox, I scaled everything for this, Front Squats should have been @ Bodyweight (94 kg), but I used 40kg, Box Jumps were @ 24 inches, I went for 20. Then I replaced Double Unders with Singles. Time was 7:00.