15/09/10 WOD

Skill: Back Squat

3-3-3

WOD: 1 bar of death

For time body weight bench press @ 72.5kg

10-9-8-7-6-5-4-3-2-1

Jay - 105/ 26.36

13/09/10 WOD

WOD: AMRAP 12 mins:

5 squat cleans @ 60kg
10 kb swings @ 24kg
15 sit ups

Jay - 4 rounds + 13 sit ups

12/09/10 WOD

WOD:

Run 1600m
(rest 3 mins)
Run 1200m
(rest 2 mins)
Run 800m
(rest 1 min)
Run 400m

Jay

1600m - 6.38 (5 sec PB)
1200m - 4.47 (3 sec PB)
800m - 3.05 (12 sec PB)
400m - 1.23 (1 sec PB)

11/09/10 WOD

"God bless all the victims of 9/11"

Skill: front squats 5-5-5-5-5

WOD: 21-15-9

Thrusters @ 42.5kg
Kb swings @ 28kg
Push ups

Jay - 10.51

09/09/10 WOD

Mobility WOD: T-spine (foam roller) & hip capsule stretch

WOD: HSPU medley

AMRAP 10 mins

L -sit hold 10 secs
HSPU 10 reps

4 rounds + 5 HSPU

08/09/10 WOD

WOD: 7 rounds

- 10 unbroken C2B pull ups
- 20 jump n touch
- AMRAP ring dips

1) 16
2) 13
3) 11
4) 11
5) 11
6) 12
7) 12

07/09/10 WOD

WOD: 50 burpees x 3 (rest exact time it takes to complete each round)

Round 1) 2.47
Round 2) 3.09
Round 3) 3.24