Monday 11th June 2018
Skill / Strength: This felt like a WOD itself.
WOD: Short sharp WOD, used 15kg DBs and a time of 3:25
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
Thursday 21st December 2017
Skill / Strength: Booty Gainz
WOD: Max Reps – 30 KB Squats @ 24kg, 5 Rope Climbs, 31 Calories on the Assault Bike, 30 DB push Press with 2 x 10kg, 31 Calories on the Ski ERG.
Friday 1st December 2017
Skill / Strength: E4M a set for 16 Minutes
WOD: Scaled this WOD to 2 x 15kg instead of the RX of 2 x 22kg. In hindsight should of gone a bit heavier. Also didn’t attempt Legless Rope Climbs but did 4 normal Rope Climbs instead.
Wednesday 8th November 2017
Skill / Strength: This was harder than the WOD!
WOD: Went too light on the Sandbag Carry!
Sunday 9th July 2017
WOD: Myself and T took this on, looked OK on paper but soon got brutal. I scaled the Overheads from 20kg to 10kg but even with that wait struggled. Rope climbs were good however the last round was absolute torture. Time 30 mins 50 seconds.
Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
Thursday 27th April 2017
Skill / Strength: Every 2 Minutes for 8 Minutes, 12 Dumbbell Flies (16 kg), and 4 Strict Ring Dips scaled to Strict Ring Rows.
WOD: Rope Climbs were OK, managed a single set for the Sit-ups, the Row was awful ( I even stopped at one point).