Catch Up…

I have not posted over the last few days as we have had issues with the RCFV Blog App. This has meant that I have not been able to update the site while work was being done on the app.
Unfortunately it looks as though we will have to remove the app from the itunes store due to a legal issue. It may go back live in the future if things change legally and those that have it will not need to buy it again.
I know that many of you that check this blog do not post your WOD times to comments due to a problem signing up and getting a password – this is due to a plugin clash with our Facebook sign in option. Over the next week I am going to give this site a overhaul and upgrade with a new theme – this will make it easy for you to sign up and post comments and interact with the site which is something lots of you cannot do at present. Sorry for any disruption over the next week while I build the new site.

Tues
WOD
Back Squat 1-1-1-1-1-1-1

Weighted Pull up 2-2-2-2-2-2-2

Weds
WOD
15 Min AMRAP:

Run 400m
21 Squat Clean 50/35kg
21 Push Ups
21 Overhead Walking Lunge 20/15kg with Plate.

Thurs
O-Class
Build to a heavy single Snatch

WOD
“Amanda”
9-7-5
Muscle Ups
Snatch 60/40kg

Post loads / times to comments

3 Comments

  1. Tuesday
    – strength warm up
    3×3 over head squat @ 35kg
    3×3 front squat @ 70kg
    5×3 body weight deadlift @ 75kg

    – WOD
    back squat
    70-80-90-100-105-107.5(PB)110(F)
    weighted pull up
    5-10-15-20-22.5-25(PB)30(F)

  2. Another PB today. Snatch 67.5

    I think that’s now 5 PBs in 5 Weeks in lifts alone.

    Did Amanda at 40kg but only Power snatch. My hips won’t allow me to squat anymore!! 6:38.

  3. Rob Williams

    Wednesday WOD : 2 full round 40kg squat cleans

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