Friday 17 April 2015
@Crossfit Teesside

Comp WOD
a) 1RM back squat 90kg pb!
b) EMOM x  3 - power snatches

5@70% 1RM
3@80%
2@90%


c) EMOM x 3 - power cleans
 as above

(weights weren't exactly accurate - did 30kg, 35kg, 37.5kg cleans - 42.5kg, 47.5kg, 52.5kg)

d)6 min AMRAP

6 double KB clean and jerk 16kg
12 double KB front rack lunges
6 burpees

2+8 RXD

e) 4 minute AMRAP muscle ups (rings) - 2

Saturday 18 April 2015
@home

300 double unders - 3.18
1.5 mile run (10kg) 12.02
3x5 chin ups & ring dips 10kg
100 pistols 3.21

Monday 20 April 2015
@Crossfit Teesside

35 thrusters @ 25kg
20 bar facing burpees
25 thrusters
15 bar facing burpees
15 thrusters
10 bar facing burpees

10.57 RXD

Tuesday 21 April 2015
@Crossfit Teesside

30 minute AMRAP

800m run
40 box jumps 20"
50 KB swings 16kg
60 double unders

3 RXD

Wednesday 22 April 2015
@home

2 x 10 back extensions
3x 5 prone flyes 2x 6.8kg DB
3x5 superset strict press /bench press 10.20 kg DB

rest day

Friday 24 April 2015
@Crossfit Teesside

1RM push press - 54kg pb!
1RM split jerk 58kg pb!
1RM strict press 32.5kg

session 2

kipping ring muscle up - many fails!
comp wod
2 rounds 25 min timecap
800m run
15 ring muscle ups
35 toes to bar
55 wall balls

DNF 1+34 (strict pull ups instead of muscle ups)

Saturday 25 April 2015
@home

300 double unders 3.20
lactic power output
6 x 20 sec max reps burpees 3 min active rest on bike - 7,8,8,8,8,9=48
3RM back squat - 77kg pb!
1RM weighted pistol - 31kg pb!
dragon flag attempts - laughable!

rest day

Monday 27 April 2015
@crossfit Teesside

5 rounds
4 minutes
run 800m
25 KB swings 16kg
AMRAP burpees

1 minute rest

Tuesday 28 April 2015
@Crossfit Teesside

12 min AMRAP
6 clean and jerk 42.5kg
9 chest to bar
12 box jumps 20"

4+10 RXD

Wednesday 29 April 2015
@Crossfit Teesside

1,000m row
30 front squats 42.5kg
1,000m run

12.15 RXD
@home

3x max reps strict  pull ups/chin ups (2 minutes rest)

pull ups - 6,6,6
chin ups - 5,6,6

superset strict press/bench press 11.33 DBs