Left quad really sore before starting, but resolved to 'take it easy'.

Warm up - five mintues team throwing three medicine balls around - 1 burpees for every dropped ball.

Strength: 3 x 6rm deadlift
3 x 6rm press

Deadlift, worked up to 100Kg. Could have squeezed a couple more, perhaps
Press, started on 50Kg, but arching back on the last reps, so dropped to 40Kg. Have to focus on contracting abs and pulling ribcage down to prevent back arching (cheating)

WOD:
Tabata sets (20secs on, 10secs off, all x8)
Thrusters (20Kg - empty bar)
Sit-ups (did 'em with ab mat, with 'free' feet)
Burpees
Jumping lunges (knee to floor)

Whole lot, twice through.

	Set 1	Set 2
Thruster	63	40
Sit-up	67	74
Burpee	48	40
Jumping Lunge	70	70

Total = 472

Got through it. Left quad no worse, and possibly a tiny bit better.

Warm up:
skipping,
(10 squats, 10 pullups, 10 pressups) x3

WOD
5 thrusters (45kg for me)
20 burpees
5 HSPU
30 situps (regular for me)
5 push presses (45kg for me)
20 pullups
5 thrusters (45Kg for me)
60 Double-unders (180 singles for me)

Did it in roughly 9:38?

Strength - squat snatch:

Need to focus on 'jumping with the hips', keep bar to t-shirt and don't use arms much.

Right adductor slightly pulled on the run down. Silly.

Everything a smidge sore beforehand.

Warm-up:
400metre run
10 pressups
10 pullups
10 situps
x2

Scaled the pullups with the pink band, and just about managed 2x10

WOD:
10 thrusters (40/30) (I did 30)
20 ring dips (I scaled with pink band)
30 box jumps
40 pull ups (scaled with blue, then green. Should have started with green!)
50 sit-ups
60 burpees
50 sit-ups
40 pull ups
30 box jumps
20 ring dips
10 thrusters

Did it all, albeit really struggled on the pullups. Going to crash tonight, methinks, but I got through it. I got through it. In 28:08

12:30pm

Warm up -
agility ladder,
cones drills

WOD: 20minutes of
5 handstand pushups,
10 toes to rings
15 medicine ball cleans

Managed 6.5 rounds (16lbs ball, green/blue bands) Toes-to-rings were very tough, but got easier (scaled them, more knee-ups)

hamstring/adductor sore before, and even sore-er afterwards. Hip flexor also quite sore.

First WOD

Warm up

Run 400m (I ran from office)
30x
pullups (I did 15 assisted)
situps
squats
pushups

Strength
8 sets of 2 reps:
max sumo deadlift (I did 4 sets to get 2RM (roughly 120KG), then 5x2RM@120
paralett handstand pushups (grey+blue band. Failed on last rep of last set)

WOD
4000KG/3000KG
ground to overhead, for time
(I did1200KG - 40KG*30reps in 2:35)

Deadlift was tough - shins wrecked from bar - now I understand the long sock thing. Felt a couple of minor twinges in my central lower back, but otherwise okay. Thumbs sore from hook grip.

Handstand pushups - easy at the bottom, tough to lock out. Get head to ground, then explode up to finish the rep.

Feeling good, though a bit tight for time. Next time, leave here at half past, and get there ten minutes later.

Gymnastics: Hand stand, assisted handstand pushup, ring dips, ring rows,muscle-ups, pullups.

Managed a muscle-up (with a tiny bit of 'stability' assistance.)

working in pairs, 2 rounds of one minute each - situp, pullup, pressup, ring row. One works while other rests. Felt okay, although I didn't record how I did. Pullups definitely required assistance to do a minute. Probably still doing them too strictly, too.

push press, jerk press, split press,deadlift

Can't remember what the wod was (lowercase 'wod' for foundation, I reckon)