I.P.

Not sure who IP is but I guess we're paying because someone had their 38th birthday!


For TIME:
200m Run
38 Double Unders
38 Wall ball shots @10kg
38 Toes-to-Bar
38 Ground to Overhead 25kg (bumper plate)
38 Cleans @40kg38 Burpees38 Stone/Slam-ball Ground to Shoulder @35kg
38 Russian Swing @32kg
38 Thrusters @40kg
38 Overhead Lunges @25kg (bumper plate)
38 Side bends @16kg (19 each side)
200m Run

Finished Thruster w/ 10 sec to go..

Hill Sprints

Checked out a couple of local hills for some hill sprints - got a couple steep ones that take about 35 sec to get up fresh so looks promising. Oh and there are 2 volcanoes too which are bigger and could be good.

3 x 35 sec hill sprints

Monday Mish

5 x 5 Back Squat @100kg

WOD:

5 rounds for TIME:

5 Power cleans @70kg

10 Pistols

20 Bar hops

7.48

CF Level 1 Day 2

PRACTICE:
Deadlift series - Deadlift, SDHP, Med ball clean

WOD:
AMRAP for 8 mins of:
10 Med ball cleans @9kg
10 Ab-mat Sit-ups
10 Med ball push-jerks @9kg

5 rds, 10 cleans

Later:
PRACTICE:
Muscle-up progressions
Strict muscle-ups

CF Level 1 Day 1

PRACTICE:
Squat series - Air squat, front squat, overhead squat
Press series - Shoulder press, push press, push jerk
Pull ups
Thrusters

So I was expecting the whole day to be doing Fran! Turns out only boxes with Games crash mats do Fran... So I thought this would be a breeze and I was wrong...

WOD:
3 rounds for TIME:
15 Thrusters @42kg
12 Burpees

5.59

Double Trouble

5 x 5 Double KB Snatch @16kg

WOD:

With a partner:
14 rounds alternating not for time:
5 Deadlifts @120kg
5 Chest-to-bar pull-ups

Monday Morning Gone Bad

WOD:
3 rounds for REPS
1 min Aerodyne for calories
15 sec rest
1 min Double KB Push press @16kg
15 sec rest
1 min Box jump over @24"
15 sec rest
1 min Back squats @70kg
15 sec rest
1 min Burpees
15 sec rest

Rd 1: 11-21-21-17-18
Rd 2: 12-18-20-16-17
Rd 3: 13-21-16-17-15