Monday 16.9.13

Started with a quality warm up!
Then death by cleans with 85kgs, got to 9 rounds. Absolute leg burner
Then use 6mins to find 1RM CLEAN.
Hit a new PB with 137.5kgs. (2.5kgs+)

Metcon
3rds of Kelly
14.12. Slow but runs were strong.

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Sunday AM Session

Comp WODs

9-7-5
Stone To Shoulder
Ring MU’s

Took 13.45. MU’s are a problem for me, stringing 3 together at best. Enjoyable wod, stone zaps your breathing.

3RM OHS
This was an epic fail! Struggling with a shoulder problem. Hit 80kg comfortably, then only got 90 for the 1. Was expecting at least 100.

3rds
25 UB Double Unders
25 Toes 2 Bar
50mtr Prowler Push (heavy)

Really good WOD, got the DU’s unbroken, grip was poor on t2b but moved well, killer was the 100kg prowler push, in the rain for 50mtrs.

#gorillawarfare #2pointo #progression

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22.5.13

WARM UP
2 Rounds 45sec on, 15sec off

Plyometric Push Ups
Jumping Lunges
Hurdle Work
Ball Slams

STRENGTH

2,4,6 @ 60% Bench Press
2,4,6 @ 60% Push Press/Jerk

2 min ME @50% of both at the end of sets.

METCON
2 Man Team

3rounds
of
30 Clean & Jerks @ 60kgs
20kg Plate Farmers Walk 100mtrs
30 HR Push Ups

7min AMRAP
15 Thrusters
30 Double Unders


20.5.13

First off a big congrats to one of our buddies Amy Laffan on her performance in the European CF Regionals! Absolute lady, showed great resolve and strength in competing the whole weekend, giving a serious performance in her last heat, with putting up a top ten score! That’s after a full weekend of pushing your body to the limit!
Well done girl!

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WARM UP
2 Rounds 45sec on, 15sec off
Wall Balls
Hurdle Work
Good Mornings

STRENGTH

2,4,6 @ 60% Back Squat
2,4,6 @ 60% Front Squat
ME @50%

METCON

7min AMRAP
15 Thrusters
30 Double Unders


20.5.13

First off a big congrats to one of our buddies Amy Laffan on her performance in the European CF Regionals! Absolute lady, showed great resolve and strength in competing the whole weekend, giving a serious performance in her last heat, with putting up a top ten score! That’s after a full weekend of pushing your body to the limit!
Well done girl!

20130519-225135.jpg

WARM UP
2 Rounds 45sec on, 15sec off
Wall Balls
Hurdle Work
Good Mornings

STRENGTH

2,4,6 @ 60% Back Squat
2,4,6 @ 60% Front Squat
ME @50%

METCON

7min AMRAP
15 Thrusters
30 Double Unders


10.5.13

WARM UP

2 Rounds
45 secs on 10secs off

Hurdles
Mountain Climbers
Good Mornings

STRENGTH
20mins to establish
a) 1 Rep Max Front Squat
b) 1 Rep Max Deadlift

METCON
Cash In 30 DU’s
21-15-9 of
Deadlifts
Box Jump
Cash Out 30 Wall Balls


8.5.13

WARM UP

2 Rounds
45 secs on 10secs off

Shoulder Rolls
Plyo Push Ups
Wall Balls

STRENGTH
20mins to establish
a) 1 Rep Max C&J
B) 1 Rep Max Flat Bench Press

METCON
15min AMRAP
15 Plate to Overhead (20kg)
10 Burpees onto plate
5 Deficit Push Ups (20Kg Plates)

http://youtube/BkLaKeQdMX0