5 mins skipping

5 mins handstand practice

10-8-6-4-2
HSPU (elevated on black bumper)
Strict Pullups C2B
Strict bar dips
Pistols to lowest box (1 each leg =1 rep)

* that was bloody hard!

30 x Front squat @40kg

40 x Box jumps

30 x Pullups

40 x Pistols

30 x Ring Dips

was supposed to be OHS, but shoulder hurt to much, pistols gave me a sore butt!

9/8 Mond - backyard session

1st time I will miss out on Mond 8pm class (besides holidays) from 3 1/2 months, should be able to go tomorrow night instead.

WOD

20 Min AMRAP

3 x Muscleups

6 x HSPU

9 x Pistols (9 each leg) * scaled to 18inch? box

Rds 8 +3 MU+1 HSPU

Notes: All muscleups unbroken! They felt the best they have ever felt. HSPU's suffered after muscleups. Pistols probably should have been to a lower height as I went through them unbroken, although they weren't easy. Fun WOD

26/7 Mond - 8pm Class

Warmup

3 rounds

20 x Double unders

20 x Squats

20 x Situps

+ Bunch of light squats cleans

WOD1

7 rds

5 x Squats cleans @35kg

5 x HSPU

Time : Around 15 mins I think

then

30 Pistols each leg (down to lowest box 14 in)

WOD2

2km Row

Time: 8.21

Notes: Struggled with squat cleans, easily my weakest Cf exercise, they feel so weak and awkward. Pistols felt good, didn't push myself hard enough in the row, I can row 8mins or less no matter how tired I am if I WANT to, no excuses next time. Solids nights work

20/5 Thurs - Rowing

8pm Class at Schwartz

Warmup

4 rounds

15 x OHS (broomstick)

15 x Pushups

WOD

Row 1200m

10 Pistols Each Leg (down to middle box)

21 Ring Dips

Row 800m

10 Pistols Each Leg (down to middle box)

21 Ring Dips

Row 400m

10 Pistols Each Leg (down to middle box)

21 Ring Dips

Time 25.40

After

8 x OHS @20kg

5 x OHS @30kg

5 x OHS @40kg

5 x OHS @40kg (Grp 1 requirement)

1 x Rope climb just for fun