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

06/09/10 WOD

AM Mobility WOD: Calves

5 mins each calf (4 mins gastroc / 1 min soleus)

05/09/10 WOD

Skill: 10 x hill sprints (walk down rest)

WOD:

21 HSPU
21 pistols
18 HSPU
18 pistols
15 HSPU
15 pistols
12 HSPU
12 pistols
9 HSPU
9 pistols
6 HSPU
6 pistols

Jay - completed (forgot to time)

04/09/10 WOD

AM Mobility WOD: Internal shoulder rotators & the clean

AM WOD: Mainsite Tuesday 100824

For time
50 jump n touch
40 squats
30 sit ups
20 push ups
10 pull ups

Jay - 6.16

03/08/10 WOD

Skill: Back tucks

AM Mobility WOD:

Accumulate 10 mins of full squat position

PM: OPT

5 sets for run times

10 burpees AFAP
20 unbroken pull ups
Run 400 @ 90%
(rest 3:30 b/t sets)

1) 1.30
2) 1.33
3) 1.34
4) 1.35
5) 1.32