A. EMOM for 10mins
- Even – 10 x Double DB or KB Push Press
- Odd – 6 x Ring Dips
B. 10min AMRAP
- 5 Pull-ups
- 10 KBS (16/24)
- 20m O/head Lunge (15/20)
The first WOD at McCoy Street
Thursday 7th November 2013
November 6, 2013 By 2 Comments
Train for change
AFFILIATED WITH
6am
Brett – 4 + 10m Lunge (ring row, Russian swings)
Alicia – 4 + 2 Lunge (0, 16, 15)
Cindy – 4 + 3 PU (o&r, 14, 10)
Cass – 3 + 6 KBS (ring row, 10kg, 5kg)
Bec – 6 RX
Anna – 4 +3 KBS , 5OH (red, 6kg)
Hope – 5 + 10 Rings RX
Peet – 4 +10 KBS RX
Paul M – 4 + 5 PU RX
Sez – 4 + 10m Lunge (r&y, 16kg, 10kg)
Liz – 5 + 5 PU (red, 12, 10) (8kg kb, Red)
4.30pm
Deb – 4 + 5 KBS (12kg, 5kg)
Jen – 4 + 2 P/u (O)
5pm –
Bec J – 4 + 2KBS 912kg, 10kg)
Robbie – 5 + 5 p/up (12kg, 10kg, OY)
Chelsea – 4 + 2 PU Rx
Kate Spence – 5 + 1 PU (12kg, 5kg, OY)
Abbey – 5 + 5 PU Rx
Jess – 4 + 5m (10kg, 5kg, Ox2)
Lauren – 4 + 1m (10kg, 5kg, Ox2)
Hol – 4 + 5 KBS (12kg, 10kg, O)
Stewy – 4 + 3 lunges Rx
Dawie – 4 + 15m (18kg)
5.30pm
Kate – 3 + 10 KBS Rx
Mel W – 3 + 10m lunge (10k, Y)
Caitlin – 4 + 10m lunge (R, 12kg, 10kg)
Kat C – 3 + 15m lunge (P, 12kg)
Chrissy – 3 + 5 p/up (10kg, R&P)
Karis – 3 + 2m lunge (O)
Tyler – 3 + 5 p/up (Y, 20kg)
6pm
Nath – 3 + 1 p/up (O)
Nick – 4 + 2m lunge Rx
JT – 4 + 10 KBS Rx
JB – 4 + 10m lunge Rx
PC – 3 + 10 Rx
Candice – 3 + 10m Rx
Rach 4 + 5 p/up Rx
Peter T – 3 + 5 p/up (R)
6.30pm – Claudia – 3 + 10 KBS (12)
Leigh – 4 + 5m lunge Rx
Liv – 4 + 5 PU Rx
Kim – ??
Adam – 4 + 5 P/up Rx
Jimmy – 4 + 1 KBS Rx
Em – 3 + 5 KBS
Char – ??