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Tempo/weighted Chinups
5, 5, 5, 5, 5kg x 5, 10kg x 5

5 rounds of
20 wallball (20)
15 Russian swings (red)
10 burpees
Time: 10:12

Nice work 6am!
First exercise today in a week after bashing my shoulder in a fall while playing tag with my grand-nieces and -nephew and their dogs. Spoiler alert: an Australian Sheepdog WILL tackle you if you look sufficiently like a big sheep trying to get away :) . The damn dog pulled me down when I was at full sprint speed. He was some damn proud of himself too :)

Today WUx2 minus TGUs and Chinups (no apparatus) and subbing mountain climbers for pushups, which are still a little hard on the shoulder.

3 rounds of 10 burpees, 20 squats and approx 300 metres run (once around the cul-de-sac where my brother-in-law lives). Meant to do 5 rounds but 3 was enough after a week of only rest, beer and bonbons :)

Score: untimed, but not very fast.
Ring Rows 5R 6 sets
All at shoulder height

5 rounds of:
20 wallball (10#)
15 Russian swings (blue -12kg)
10 burpees
Time: 22:42

Shout out to our wonderful 6am class for the cheering, encouragement and in some cases, finishing my last set of burpees with me! This was my toughest WOD to date since I've started a month ago, and it was really hard to finish! So glad I joined such a friendly and supportive community! :)
Strict pull-ups 5R 6 sets
The last set was tough, but I think I'll incorporate some negatives next time or maybe tempo.

5 rounds of:
20 wallball (14#)
15 Russian swings (purple)
10 burpees
Time: 12:34

This. Was. Hard. I am back at work and look like a beast 👹
PM: Hot Tub/Stretch. Warmup.
Squats 86kg/191# x3x3.
Superset Pendlay Rows + Shrugs (with 2 sec hold) 50kg/111# x5.
3000m Row @ 7RPE 13:54.5.
Hey Jodi Bainbridge - I think I left my coat in the washroom!! It's black and sassy :) If anyone turns it in, it's mine!
Yes! Melissa, I did notice a sassy jacket in the washroom. ;) I'll grab it and leave it on the ledge for pick up tomorrow.
You're the best! Thank you!
Chinups 5R:
5 sets of normal chinups
1 set of tempo chinups

5 Rounds:
20 Wall Balls (14)
15 RKB Swings (Purple)
10 Burpees
Time: 14:26
Chinup Progression
Started doing high to low temp ring rows and finished my last 2 sets with negative

5 Rounds of
20 Wallballs 14
15 RKBS Green
10 Burpees

11.38 - GROSS
Bench
Build to 250x5
Then volume work at 205.

Curls.