Monday 20th October 2014

PM Classes – Don’t forget that Mobility Classes will be run 20mins before each WOD tonight so try and get there a bit early!

A. 4 sets every 3rd minute:  

4 x Clean (Power clean if new)

Rest 30seconds

Max Rep unbroken HSPU

 

B. 3RFT:  

  • 15 x Deadlift (47.5/70)
  • 12 x Hang Power Clean
  • 9 x Front Squat
  • 6 x Jerk

Use same weight for all movements

Games2012_IndividualCleanLadder_Floater_Valenzuela_0

Comments

  1. 5.45am
    Callum; 80 (O), 13.56 rx
    Lloyd; 80 (13) / 10.30 (60kg, 2rnds)
    Tony; 60 (O) hs hold / 9.25 (45kg)
    Cindy; 30kg (box, 1ab)
    Keri; 35kg (11x2ab) / 7.45 (28kg)
    Rach B; 32.5kg (20xab) / 7.54 (27.5kg)
    Liv; 40, 45×3 (13 1abmat) / 8.28 (30kg)
    Kate S; 40kg (14 2ab) / 7.38 (30kg)
    Adrian; 70kg (handstand) / 12.14 (55kg)
    Sal; 47.5 x2, 50×2 (wall walk hold ) / 14.05 (45kg)
    5pm
    Chels;42.5 (11, 1ab) / 14.01 (35kg)
    Kay; 25kg / 8.45
    Jono; 70kg / 12.36 (50kg, 20Dl, air sq)
    Jess; 25kg / 9.11 (20kg)
    Claudia; 40kg / 12.49 (30kg)
    Tyler; 70kg / 13.34 (60kg, 8kg db press)
    Lucy; 30kg / 8.28 (25kg)
    Tyrone; 60kg / 11.09 (40kg)
    Yannick; 80kg / 10reps/ 9.33 (60kg)
    5.30pm
    Chris G; 50kg / 15hspu / 11.39 (40kg)
    Candice; 60kg , 8hspu 2ab / 10.08 (40kg)
    Naiara; 29kg / 11.48 (25kg)
    Nina; 30kg / 12.38 (40kg)
    Goon; 60kg, 6hspu / 12.06
    Karis; 47.5kg 8hspu rx / 11.42 (37.5kg)
    Ella; 35kg +10hp / 12.16 (30kg)
    Abbey; 55kg, 17, 12, 13, 13 pushup / 10.14 rx
    6pm
    Chrissy; 27.5kg, 30sec hsh / 10.07 (27.5kg)
    Smithy; 54kg +20 / 8.35 (45kg, 12.5kg db press)
    Matt M; 60kg 52hspu / 9.27 (40kg)
    Leigh; 70, 76, 76, 76/ 13.18 (65kg)
    Kate; 25kg 1min plank / 11.40 (23kg)
    Mel F; 27.5kg hspu 2ab mat / 11.08 (27.5kg)
    Bec; 50, 52.5, 55 (9) / 14.39 rx
    6.30pm
    Susanna; 40kg, 6hspu rx / 8.18 (30kg)
    Neil;

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