Morning session. 2nd workout in two days...

Warmup: animal walks, monkey bars. Left shoulder still doesn't like monkey bars. Struggling to swing more than one bar at a time.

Strength:
8 x 2RM OH Squats - managed 55, but better form with 50
8 x 2RM strict press - worked up to 60Kg, but left neck/shoulder spasmed a little

4 x 50m sprint

WOD: 12min AMRAP
400m run
5 x DL (100Kg)

Managed 5 rounds + partial run.

Neck very stiff this afternoon. Feels like something needs to go 'click'.

1 RM session. Ten minutes for each to calculate 1RM

Thrusters - 85Kg (from rack)
SDL - 150Kg
weighted pullups - 40Kg

Tabata pressups and squats, alternating.

Another heavy Monday - I do prefer the heavy sessions...

Warm up:
400m run
20 x squats, pullups, pressups, situps

Strength:
8 x 2RM back squats (did 120Kg)
8 x 2RM weighted pullups (wore the weight vest, tho' could probably go a bit heavier)

WOD
100 burpees, for time
At the top of each minute, do 2 x 60Kg (Rx) Thrusters

Did 12:55 RX. This was really tough!

Tough one this morning!

Warmup - 400m run, animal crawls

WOD
3min AMRAP
100m sprint
30 Wallball
20 toes-to-bar
30 box jumps
20 SDHP (40Kg, Rx)
30 burpees
20 weight overhead (push=press) (60Kg, Rx)
50 walking lunges (20Kg overhead)

(got to 6 T2B)
rest 2 mins

6min AMRAP the above

(got to 4 box jumps)
rest 2 mins

complete for time
(finished in 19:44)

tough as hell, but I was the only person to Rx it (most did 40Kg overhead). Really had to push the last twenty lunges to get in under 20mins. Knackered now, but pleased. Fat breakfast helped...

Not so keen on this one. Warmup was Animal walks, ropes, monkey bars and agility runs, then L-sits. Managed hanging L-sit for about 24 seconds.

WOD:
1 L-sit on rings,
3 ring dips
4 pressups
5 ring rows
3x5minute AMRAP with 2mins rest in between.

Triceps were shot on this one, which meant I couldn't push myself harder. Meh. All good for me, though.

Heavy morning workout:

8 x 2RM back squats (110Kg) - getting to the point where I need a spotter for the second rep.
8x2RM weighted chest-to-bar pull-ups. Didn't have time to do these with the weight.

WOD:

4RFT
5 Muscleups (off the ground, kip, but no band)
10 Deadlifts (110Kg Rx)
15 GHD situps (did situps)
150m Sprint
18:04

Deadlifts felt tough, but fine.

Also, did two full muscleups at the end - full hang, without touching the ground!