Warm up run, row, skip
2x(10xsquat, pressup, situp)

WOD1
9-7-5 squat snatch (60Kg RX, I did 40Kg, muscleup)


Find 1RM thruster. I managed 75Kg before we had to stop.

10xsumo deadlift (90Kg - felt pretty good)
10xshoulder press (40Kg. Just managing to keep crunch form)

WOD
20minutes AMRAP (in pairs)
20Kg thrusters while partner runs 800m. Then swap.

Early morning workout...

Warmup 5 x single leg, single kb deadlift (each side)
5 x TGU 20Kg (each side)

Strength:
8 x 2 Deadlift (130Kg)
8 x2 shoulder press (50Kg - could have been 45?, but I think 50)

WOD1:
15 x hip raise (like a back raise, but just to parallel)
15 x walking lunge

2mins rest
WOD2:
5 x snatch (40Kg - I did 30Kg)
15 x 24" box jump

2 mins rest
WOD3:
10 x ball slam (18Kg)
10 x wall ball (18Kg)

Felt really good after workout, then had a massive sugar crash at 4:30. Very odd. Off to M&S, had a big chicken salad, then an apple, then chocolate-covered almonds. Feeling very lethargic now. Simply noting it for future reference, but I must be able to prevent this from happening...

Tough one today. Getting to the point where I can keep going through workouts rather than failing on individual exercises. So, it's actually a lot more intense. Plus B is back, and driving us on...

Warmup - 3 TGU each side - used 20Kg - beginning to get the hang of this one.
20 step squat walk with 20Kg on back
Shoulder mobility - stretch out shoulder on band, then rotate forward.

Strength:
3 rounds 6RM
Deadlift (worked up to 110Kg - could maybe have squeezed a little more)
Military Press (40Kg - again, could have squeezed a few more kilos, but this was tough if I crunched down on the ribs and prevented arching.
Back Squat (80Kg - not used to doing these 'properly'. Could have done more, but first time I've done back squats 'xfit-style'. Need to keep the arch, and stick the backside back before bending the knees.

WOD
25 minute AMRAP
1 x L pullup
5 x 'surfing' burpees
10 x Hang cleans (40Kg)

First time I've really got through a routine with only my lack of willpower to slow me down. All exercises very doable. Did 15 + 1 L-pullup. All RX!