Pre WOD
-10 Turkish Get Ups

WOD: 2 Rounds of:
-3 Minute Clock
--400 Meter Run
--Max Sit Ups in the time remaining (26, 12)
---1 Minute Rest
-3 Minute Clock
--400 Meter Run
--Max Hand Stand Push Ups in the time remaining (30, 14)
---1 Minute Rest

Squat Cleans

6 x 3 30kg
3 x 3 35kg

AMRAP Tabata:
KB Swing USA
KB Swing Russian l/r
KB Squat l/r
Air Squat

Limited time this morning so...

Run for 15 mins
Then

5 rounds
10 Pullups
15 Pushups
20 Situps

AFAP
50-40-30-20-10 Front Squats (15kg)
05-04-03-02-01 Rope Climbs

WOD: Diane (21,15,9)

• Deadlift (100kg)
• HSPU

I might have cheated on 1 or 2 HSPU not really sure so not marking this as Rx.

50 Squats
0.75 mile run
50 Push ups
0.75 mile run
25 Burpees
1.25 mile run

AFAP
50-40-30-20-10 Front Squats (30kg)
05-04-03-02-01 Rope Climbs

Pre WOD
Bench Press 5 X 4 all sets @ 70-75%
(135,155,165,175,185)

3 RFT:

-400 meter run
-21 KB Swings (53/35)
-12 Pull Up

21th July Lunch Pass:
Teknik: Back Squat/Shoulder Press/Dead Lift

WoD: "Crossfit Total"

Max Lift Attempt Back Squat/Shoulder Press/Dead Lift. 3 Lifts each. Sum together total weight.

• 120kg Back Squat
• 50kg Shoulder Press
• 140kg Dead Lift = 310 kg

I failed 2 attempts at 150kg deadlift and 1 attempt at 130kg squat. All of those were extremely close. Deadlift I got up but lost my grip 2 times. Squat I got half way up and had to drop back to the bottom.