Get up and work

TGU 1-1-1-1
16kg-20kg-24kg-28kg


3x
AMRAP for 4 min:
3 Clean & Jerk @70kg
6 Pull-ups
12 Double-unders
Rest 2 min

63-64-64 reps

3 x 12 Single arm bench press @16-18-18kg

3 x 12 Bent over row @50kg

16.4 Open Workout

WOD:

AMRAP for 13 mins:
55 Deadlifts @102kg
55 Wall balls @9kg
55 Cal row
55 HSPU

173 reps
Tiebreak 9.42

Then:

2 rounds for reps/cal/m:
1 min Squat with worm (3 people) 30-25
1 min Battle ropes
1 min Aerodyne 9-10 cal
1 min Burpees over worm 10-10
1 min Row 200-200m
1 min Slam ball over shoulder @35kg 8-9

Les Mills PT Combine

VO2 Max Testing

3 min walk
Run to target HR
3 min walk
41ml/kg

Treadmill was all over the place with HR reading. Said I was at 160bpm and I was breathing through my nose...

Relative Strength Testing

Back Squat (3 attempts for a 5-10RM)
10@60kg, 5@100kg, 10@120kg

Deadlift
10@60kg, 10@120kg, 8@140kg

Pull-ups
10

Push-ups
31

16.3 Open Workout

Just shows how approaching a WOD calm and relaxed can help... I came into this thinking I'd be happy with at least 23 reps but got all muscle-ups all unbroken

AMRAP for 7 mins:
10 Snatches @35kg
3 Bar muscle-ups

65 reps - 4 rounds, 10 snatch, 1 m-up

Tie-break: 6.45

Another 8 Minutes

EMOM for 10 mins:
Odd: 15 cal row
Even: 10 KB Thrusters @2-16kg

WOD:
AMRAP for 4 mins:
30 Bar facing burpees
Power snatches @40kg

2 min rest

AMRAP for 4 mins:
20 Bar facing burpees
Power cleans @60kg

12-14

Five by Eight

Squat snatch 5-4-3-2-1-1
40kg-50kg-60kg-65kg-65kg(f)-65kg

WOD:
5 rounds for TIME:
8 Thrusters @50kg
8 Pull-ups
8 Front squats @50kg
8 Ring dips

11.09

16.2 Open Workout

25 Toes To Bar
50 Double Unders
Squat Cleans*

4-Minute AMRAP + Bonus Time:

*Round 1 – 15 @ 135lb
*Round 2 – 13 @ 185lb 
*Round 3 – 11 @ 225lb
*Round 4 – 9 @ 275lb
*Round 5 – 7 @ 315lb

165 reps     Finished double unders with 15 sec to go and hadn't put extra weight on bar! 

Scorcher Torture

In the outdoor yard on a hot day at Les Mills in Takapuna...

Shoulder Press 2-2-2-2-2
50kg-60kg-65kg-65kg-65kg

WOD:
50 Bicycle crunches
40 Walking lunges
30 SDHP @50kg
20 C&J @50kg
10 Toes-to-bar
20 C&J @50kg
30 SDHP @50kg
40 Walking lunges
50 Bicycle crunches

16.18