As many rounds in 25 minutes of:
5 DB Deadlifts, 15kg each side
5 DB Hang power cleans
5 DB Front squats
5 DB Push presses
5 DB Push ups
5 Burpees
200m Run

Must conquer the 15kg dumbells or else they will bury me on comp day. I hate presses. Asian traps and shoudlers don't do me any favours in this category!

3 rounds for time of:
21 Wall balls, 6kg
15 KB Swings, 20kg
9 Strict press, 25kg

Getting better at those wall balls. Now I need to start working on my HSPU and presses.

As many rounds in 30 minutes of:

Deck of cards day

Helen goes overhead

3 rounds for time of:
400m Run
21 KB Swings, 16kg
12 Pull ups
6 Overhead squats, 35kg

Yesterday was a harder version of Fran, today a harder version of Helen. My two least favourite benchmarks.

Accomplished 40kg OHS today!

Skill:
5 reps of max. holds for L-sit

WOD:
4 rounds for time of:
15 Thrusters, 30kg
15 Ring dips
15 Pull ups
200m Run

This WOD is going to suck. The 30kg thrusters will feel heavier than ever and I will definitely struggle on the ring dips, a movement I used to be quite good at. It has been extremely demotivating to see how much weaker I have gotten in a lot of exercises. 100 squats are no longer a walk in the park, 30kg cleans feel like 40kg cleans from 3 months ago, 16KB swings feel like how they did 7-8 months ago.

I've got to stay focused. I still love that pain I feel during the WOD, but I now hate the fustration that is currently lingering around when I'm not hitting the times and weights I want. I once was good at channelling my anger, fustration and annoyance in a workout and I've got to find that connection again.

Fight Gone Bad

3 rounds for a total number of reps of:

Row (cal)
Sumo deadlift high pull, 25kg
Wall balls, 6kg
Push press, 25kg
Box jumps
213

Each station, the total number of reps are counted over 1 minute. After the 1 minute is up, move to the next station. After completing the one round, take 1 minute rest before starting the next round.

21-15-9 reps for time of:
Pull ups
Ring push ups
Clean and jerks, 30kg
200m Run

Disappointing workout. Pretty much demonstrated how much strength I lost over the six weeks of not training. Got to get back on it.

4 rounds for time of:
21 Burpees
15 Knees to elbows
9 Wall balls, 6kg

After the 1st round, complete 50 double unders.
After the 2nd round, complete 40 double unders.
After the 3rd round, complete 30 double unders.
After the 4th round, complete 20 double unders.

In teams of four, for time of:
800m Run (10 & 6kg Med Ball)
100 Burpees
200 Box jumps
300 Squats
800m Run

As many rounds in 20 minutes of:
3 Pull ups
6 Push ups
9 Sit ups

Every minute, on the minute, do a snatch 30kg.

Drop 10

For time of:

After completing each round, drop 10 repetitions from each exercise and repeat that round. Continue this until you have completed the last round of just 10 squats.

50 Squats
40 Lunges
30 Sit ups
20 Push ups
10 Burpees
10:46

KB TGU practice. Despise anything to do with kettlebells, besides swings.

Dreading tomorrow's WOD...

Josh

For time of:
21 Overhead Squats, 30kg
42 Pull ups
15 Overhead Squats
30 Pull ups
9 Overhead Squats
18 Pull ups
15:47