..and MORE thrusters!

Saturday 13 September 2014
@home

1.5 mile run with 10kg vest 12:00 pb!

10 minute AMRAPwith 10kg vest

5 strict pull ups
10 press ups
15 squats

3 rounds

5 minutes handstand press ups - 21
5 minutes thrusters, 10 @27.5, 5@33.5 (right hand strain injury :/)

Sunday 14 September 2014
@home

100 double unders
squat snatch - up to 29.5 kg
Overhead pistols - up to 18.5kg
5 ring dips x 2
5 x iron cross progression (single arm)
5 x muscle up progression

Monday 15 September 2014
@Crossfit Teesside

15 minute AMRAP

15 deadlifts 60kg
15 wall balls 6kg
15 unbroken double unders

6+13 RXD :) hamstrings FRIED!!

5 x ring pull ups, toes to bar

Tuesday 16th September 2014
@Crossfit Teesside

TOMO birthday WOD

33 cal skierg
33 cal row
3 x 33 burpee box jumps
      33 KB swings
800m run

27:31 RXD :{ - BORK!

5  x ring pull ups, toes to bar

@home
squat clean tekkers

Wednesday 17th September 2014
@Crossfit Teesside

FRAN

21-15-9

Thrusters 30kg
pull ups

6:37 RXD :) 2min plus pb!

5 x ring pull ups,  toes to bar, 1 strict muscle up, 25 GHD sit ups with 3kg ball

@home

ring dips - 15 pb!
w/ring dip - 18kg pb!
3RM w/strict pull up - 11kg pb!



Thursday 18th September 2014 - rest day

Friday 19 September 2014
@Crossfit Teesside

'Heavy lift Friday' with Jude!

10m power cleans - 45kg
10m split jerks - 52.5kg
10m clean and jerks - 52.5kg

rebound toes to bar, 1 strict muscle up
10 m power clean tekkers