3 WODs for Thursday

WOD 1 - Back Squat 5 - 5 - 5 - 3 - 3 - 3
3 RM 100kg today

WOD 2 - Pushups with feet up on 2 20kg plates
5 x 10

WOD 3 - 5 sets of 5 + 5
- Strict Pullups
- TTB

Weight this morning 89.4

Fractured FRAN !!

Great class today

Strength Session
4 sets of 3 quick reps Clean n Jerk - I;m still working on technique and a tight hamstring
so 50kg

WOD - Fractured Fran (9 min cutoff)
- 45 Thrusters 40kg
- 45 Pull Ups

tough - DNF 45/30  so missed 15 pullups

Weight 89.4

Goat session and Met-Con - I like these

Got to practice my DUs today plus some HSPU

Then the WOD
3 RFT (15 min cutoff)
- 400m run
- 20 Wall Balls 9kg
- 10 Pull Ups

I RX'd all the way - my leg is still stiff and running is difficult
Time 11.06

Weight this morning 89.8

Star Wars Day and beyond

May the 4th - Saturday Olympic Bar Session
Booked in for this 10.00am class - Very Cool - learnt lots and I was doing a few things wrong...
Most important - the Hook Grip - should be thumb under first then index finger over top

And my transition from first pull to second pull is not correct - my hip torso angle is going wonky - my hips are rising instead of maintaining the same angle.

Anyway - booked in for next weeks one as well

Todays WOD helped build on Saturdays session which was a bonus

Part 1 - 10 x 1 Power Snatch
Part 2 - 5 x 12 Goblet Squats (this started as 10 reps and eventually grew to 18!!)
Part 3 - 3 x 5 Turkish Getups (Shold have been 5 x but the Turkish takes a lot of time and we ran out it...)

Didn't weigh myself... :(

Massive Met-con

Very sweaty session

Shortish warmup then
AQAP 25 min cut off
rounds of 50 - 40 - 30 - 20 - 10
- 9kg Wall Balls
- 24" Box Jumps
- KB Swing - I used 20kg KB

Out of the 450 total reps I got through 340  (All the 50's, the 40's and nearly all the 30's)


Weight this morning 89.2kg

a few goats

Beginning of the class was a goat workout
Pick two goats and alternate practicing them every minute for 10 minutes... nice
me - DUs and Snatch progression

then the WOD was two things - basically strength - I mixed it up
part 1: Weighted Ring Dips - I did Weighted Box Dips 5 5 5 3 3 3  - got to 40kg
part 2: 50 Strict Pull Ups - decided to do Kipping Pull Ups (like a big practice - that was good too)


Weight this morning 89.9... blast that two glasses of wine (and the extra nuts and biscuits)

New Month - better discipline

Met-con this morning
4 min on - 1 min rest - 3 rounds (count total number of reps)
- KB High Pull
- DB Power Clean
- Shuttles
- Wall Ball Burpee

Each min on you move to a new movement  my total 166

Weight this morning  89.5

While out and about this morning started gathering bits for the Pull up rig at home - metal straps for securing wooden top plate, plus some bar fitting for the angle and securing strap.  Will get the bar shortly