Trail Run

Approximatley 8 miles around Roseberry Topping and Captain Cooks Monuement.

London Throwdown WOD 3

For The Time
100 Double Unders
30 Knees to Elbow Pull Ups
30 Hang Squat Snatches - 35kg
100 Double Unders

10.11 Rxd

First 100 double unders unbroken. K2E pull ups really broken same with hang snatches, grip was gone.

London Throwdown WOD 2

Buy In - 1200kg Power Cleans
5 Rounds For Time Of:
5 Shoulder to Overhead - 60kg
7 Front Squats - 60kg
9 Toes to Bar
Cash Out - 1200kg Power Cleans

14.20 Rxd

Buy In - 23 reps at 50kg and 1 at 60kg
Cash Out - 24 reps at 50kg

Unbroken first round then ended up breaking SHTO in to a 3 & 2 and the squats into 4 & 3.

London Throwdown WOD 1

Complete in any order or breakdown
75 Thrusters 35kg
75 Pull Ups
75 Burpee Bar Hop Overs

15-10-10-10-10-10-10

14.05 Rxd

Truely awful! Almost the first visit from pukie!

Happy with a set of 15 and 2 sets of 10 butterfly pull ups

OHS & 1K Run

Overhead Squat 

70x3 PR (new 3rm)
75x2 PR (old 1rm)
80x1 PR (new 1rm - bodyweight)

1K Run - 3.37

Front Squat & Team WOD

Front Squat

90x5x2
90x7

Team WOD

Pair with Guy 'The Bear' Brown

In pairs -

• One person runs 200m

While the other person completes:

• 10 Double Unders
• 10 Ab-mat sit ups

Overall score is the total number of rounds and reps

30+12 Rxd

Give'm Cold Steel 01/12/11

A - Hang Squat Clean 2-2-2

80, 85(1), 85

B - Three rounds for time;
8 Muscle-ups
16 Overhead Squats - 40kg

12.05 Rxd

First WOD with MU'. All MU's no fals grip, first round 4 then singles. OHS broke at 7 first round, 10 second round. Unbroken third round.

C - Max Hollow rocks 2mins - 46

D - For distance 90secs row - 468m