Monthly Archives: June 2012

Saturday 30th June – erg, weights and run

Run to the work gym Weights Squat clean @ 32.5kg 7,5,5,3,3 Deadlift @65kg 7,5,5,3,3 Military press@12kg 10,8,6,4 Face pulls @12kg 10,10,10 just row session 36:14.9 8,510m (2:07.7) r22 Then met up with Ian for a short run. We did run … Continue reading

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Friday 29th June – WOD

Warm up 500m 2:07.7 r22 WOD in pairs 3′ AMRAP 1 holds squat 1 performs air squats 3′ AMRAP 1 holds a plank 1 performs sit ups 3′ AMRAP 1 holds handstand/pike 1 performs press ups 3′ AMRAP 1 hangs … Continue reading

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Thursday 28th June – rest day

Yes a rest day. Honest!

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Wednesday 27th June – WOD and Wattbike

Morning WOD. Liked the look of this one. Warm up 500m 2:08.1 r21 WOD 50 double unders 70 burpees 60 sit ups 50 kettle bells @ 16/24kg 40 air squat jumps 30 h/r press ups 50 double unders 17:43 Rxd … Continue reading

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Tuesday 26th June – WOD and weights

Morning WOD Warm up 1000m 4:12.1 (2:06.1) r22 WOD 5 rounds of 400m run 10 pull ups jumping 10 ring dips scaled to purple band Time 16:30 Running not feeling comfortable today. Ankle still sore. Evening session at work gym … Continue reading

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Monday 25th June – WOD, squat clean pb and erg

Morning WOD. Warm up 5:00.0 1178m (2:07.3) r23 12′ AMRAP 4 squat cleans @ 42.5/60kg scaled to 35kg 8 box jumps @ 20″/24″ 12 sit ups 7 rounds Used 30kg for the power clean on Saturday, decided to try a … Continue reading

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Sunday 24th June – erg and weights

Session at the work gym 5k 20:46.3 (2:04.6) r23 Weights – squat cleans, dead lifts and press

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