Workouts and Records

was 19/04/2019 on Apr 19,2019 (92 days ago)

01-07-15 (Rounds)
Skill/Strength: 15 min EMOM
1 - 2-3 C&J @75%
2 - 2-5 pulling
3 - 30 secs DU's

WOD: 8 min AMRAP
10 x burpees
20 x wall balls 20/14lb

Programmed: Wed,Jul 1,2015

01.09.15 (Time)
Skill/Strength: Squat Therapy

WOD: 3RFT
400m Run
21 x Burpees

01/01/2016 (Reps)
Skill/Strength: Push Press
5-5-5-5-5 start around 60-70%

WOD: 4 x 4 min AMRAPs (rest 1 min between AMRAPS)
AMRAP 1 - Run 400m, then max effort Wall Balls 20/14lbs
AMRAP 2 - Run 400m, then max effort pull-ups
AMRAP 3 - Run 400m, then max effort DUs
AMRAP 4 - Run 400m, then max effort row for calories

Programmed: Fri,Apr 1,2016

1^st	PP: 30kg (PB)	KerryJ Fri,Apr 1,2016
2^nd	79	Lilly Fri,Apr 1,2016
1^st	121	Peter Fri,Apr 1,2016

01/02/2016 (Time)
Skill/strength: DU and pull-up tekkers

WOD: For Time
30 X pull ups
50 X sit ups
70 X DU
Then 2 rounds
20 X pull ups
40 X sit ups
60 X DU
Then 3 rounds
10 X pull ups
20 X sit ups
40 X DU

Programmed: Mon,Feb 1,2016

1^st	18:32	Lilly Mon,Feb 1,2016
1^st	17:44	Peter Mon,Feb 1,2016
2^nd	26:06	Piete Mon,Feb 1,2016

01/02/2017 (Reps)
Skill/Strength: Gymnastic movement of choice

WOD: 7 min AMRAP
1 x Down Up
1 x Squat
Then: 2,2, 3,3, 4,4 etc.

Programmed: Wed,Feb 1,2017

01/02/2018 (Rounds)
Skill/Strength: Deadlift 5x3 @ 70%

WOD: 20min AMRAP
5 x DL 50/35kg
5 x FS 50/35kg
5 x PP 50/35kg
5 x BS 50/35kg

Programmed: Thu,Feb 1,2018

01/02/2019 (Rounds)
WOD: 20 min AMRAP
30 x DU
3 x RMU
30 x Alt DB Snatch 22.5/15kg

Programmed: Fri,Feb 1,2019

01/03/2016 (Time)
Skill/Strength: Pull Ups/Bar MU/DU tekkers

WOD: for time
10 X front squats 80/50kg
10 X pull ups
50 X DU

Work on a decreasing ladder, so 10-8-6-4-2 and 50-40-30-20-10

100%

Programmed: Tue,Mar 1,2016

1^st	7.36	Lilly Tue,Mar 1,2016
1^st	4:54	Peter Tue,Mar 1,2016

01/03/2017 (Time)
Skill/Strength: 10 min EMOM
2 x MU + 4 x Push ups

WOD: 16 min AMRAP
1000m Row
50 x WB 20/14lb
50 x KBS 24/16kg
50 x Situps
50 x KB Snatch 24/16kg
50 x Push Ups
50 x Pull ups

Programmed: Wed,Mar 1,2017

01/03/2018 (Time)
Skill/Strength: DL 6x7 @65%

WOD: 7RFT
12 x DL 60/40kg
9 x HPC 60/40kg
6 x STOH 60/40kg
EMOM 20 x DU

Programmed: Thu,Mar 1,2018

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