Weekend

Friday 7th June

3 T&G Snatch - every 60s x7
70kg all power snatches

3 T&G Cleans - every 60s x7
100kg all power cleans

Conditioning
For time:
Every minute on the minute 5 power snatch @45kg
Remaining time AMRAP burpees until you complete 100

13:00 had not pop on the burpees

Rest exactly 10 minutes

8x250m Row - 60s rest
50.8
52.0
52.5
52.5
52.2
51.5
50.5
49.3

Saturday 8th June

Paused Back Squat - 70%x3x3, 3s pause
120x3x3

Conditioning
For time:
Run 1200m
60 KB swings - 24kg
60 Burpees

12:26 Swings unbroken but burpees slow, 20s slower than last time i did this.

Sunday 9th June
Active Recovery

AMRAP 30 at easy pace
500m row
10 burpees
500m skierg
10 burpees
400m run
10 burpees

3+500m row

10 minutes L-sit to tucked planche practice

Back Squats & Triple Unders

Back Squats - 3rm
60
80
100
120
140
150
155x(2)

Argghhh!!! 155kg for a triple eludes me for another week!

Conditioning
21-15-9 (9 minute cap)
Calorie row
KB swings - 32kg
Pistols

6:51

Skill
AMRAP 15
3 Bar muscle ups
10 Triple unders

10 Rnds

This was programmed as 15 minutes practice so i completed it as a 15 minute AMRAP. Kept the number of bar mu's low as i'm fairly competent at these and wanted to spend more time on the triple unders. All bar mu's compelted unbroken and 1 set of triple unders unbokren.

SkiErg
20 seconds @ 100%
40 seconds rest
x8

Active Recovery

60 minute AMRAP:
500m Row
500m Skierg

12 Rnds

Another Back Squat PB Monday!

AM
Back Squat - 5rm
60
80
100
120
142.5 PB

Conditioning
AMRAP 10
10 Overhead squats - 40kg
10 T2B
10 KB swings - 24kg

5+13 - all movements unbroken but to long between transitions

Rest 10 minutes

3 rounds
1 min burpees to 20kg plate
1 min C&J - 70kg
1 min Calorie row
1 min rest

Rnd 1 - 18/6/17
Rnd 2 - 14/6/13
Rnd 3 - 14/7/16
PM

AMRAP 5
Strict HSPU

20 - Started with a set of 10 unbroken which i a PB, then i was into singles with a few fails.

EMOMx10
Skierg 100m

01/03/13 - Triple PB and Team WOD

Friday 1st

Power Snatch - Max
50
60
70
80
85 PB

Power Clean - Max
80
90
100
110x
110
117 PB

Front Squat - 1rm
60
80
100
120
135 PB
140 PB

Conditioning - Team Wod
In a 20 min window (Paired with Lee Howe)
Skierg 1 mile (2x400m each)
then
Complete Annie
50-40-30-20-10
Double unders
Sit ups
then
AMRAP Cheif
3 Power cleans - 85kg
6 Push ups
9 Air squats

19+10