A. In six sets or less, build to a 1RM Front Squat
- 10mins max
B. 20min Work Capacity Test
20min AMRAP of:
- 20 Thrusters (42.5/60)
- 20 Pull-ups
- 20 Burpees
Monday 17th November 2014
November 16, 2014 By 1 Comment
Train for change
AFFILIATED WITH
Train for change
A. In six sets or less, build to a 1RM Front Squat
B. 20min Work Capacity Test
20min AMRAP of:
5.45am
Vanessa; 42.5kg / 20kg PU RO x3
Liv; 75kg / 2+6pu (35kg)
Nikki; 57kg / 2+5 pu (27kg B)
Kate S; 67kg / 3+8 thruster (27.5kg, RR)
Sal; 70kg / 2+13 burpees (40kg)
Jon; 108kg / 2+4burpees (50kg)
5pm
Chris G; 77kg / 2+10 pull ups
Naiara; 40kg / 2+17 burpees (20kg)
Jess; 45kg / 3+10 RR (15kg)
Yannick; 120kg / 2+3 burpees rx
Rach B;45kg / 3+19 thruster (25kg)
Courtney; 35kg / 2+5 thrust (15kg)
Dan s; 67kg / 2+20 thrustrs (30kgx2, 25kg RO)
Lauren; 45kg / 3(18kg, YO)
Tyler; 100kg / 2+16 pu (40kg)
Kate ; 40kg / 3(lunges, ring rows, 15kg)
Hol; 45kg / 2(24kg)
5.30pm
Callum; 120 / 2+11 thrusters rx
Karis; 68kg / 2+4 pu (35kg)
Tyrone; 110kg / 2 rounds
Bec; 65 / 3+7 thruster (37.5kg)
6pm
Grace; 65kg / 2+3 burpees (25kg, O)
Mark;
Luke; 110kg / 2+4 thruster (25kg)
Matt M; 80kg / 3+3 thruster (40kg)
JB; 140kg / 2+5 burpees rx
Trav C; 110kg / 2+6 burpees (40kg)
Candice; 90kg / 2(18.44, 35kg)
Abbey; 75kg / 3+10 thrusters rx
Hope; 70kg / 2+10 pu (35kg)
Claudia; 57.5kg / 3(27.5kg)
Leigh; 105kg / 3 (50kg)
6.30pm
Krass; 84 / 2+49 (40kg)
Neil;
Smithy; 85kg / 3+15thrusters
Ella;45kg / 3+3
Al; 30kg / 2+10 thruster (20kg, B)