A. Skills Set
EMOM 8 minutes
- Even – 30 second Handstand Hold
- Odd – 30 second Ring/Parallette Hold
B. 3 rnds of 40 seconds on 20 seconds off:
- DB Snatch (right)
- DB Snatch (left)
- Farmers Carry (2 x KB for 10m lengths)
- Row (calories)
Our 4 CQF ladies that entered Primal Throwdown over the weekend, all 4 did an amazing job and should be extremely happy and proud of themselves.
Liv – 26th Ladies Intermediate
Chelsea – 31st Ladies Intermediate
Brig – 21st Ladies Beginner
and Coach Bec – 24th Ladies RX
Hopefully these ladies have inspired many more to give it a go next year!
Make sure we all congratulate them on their superb efforts!
5.45am
Callum; 55, 50, 50
Tyrone; 43, 48, 51 (15kg DB, 32kg kb)
Adrian; 52, 37, 39 (20kg bd, 32kg kb)
Rach B; 45, 47, 55 (8kg db, 16kg kb)
Simon; 54, 53, 52
Rod; 49, 45, 41 (20kg db, 32kg kb)
Keri; 57, 63, 55 (10kg db, 16kg kb)
Nikki; 50, 53, 55 (8kg db, 16kg kb)
Teish; 43, 44, 46 (8kg db, 16kg kb)
John; 47, 48, 45 (15kg db, 32kg kb)
6.45am
Evie; 41, 40, 36 (15 db, 24 kb)
5pm
Mel; 48, 49, 52 (20kg, 32kg )
Lloyd; 49, 51, 35 (20, 32)
Bec J; 41, 41, 39 (10kg, 20kg)
Tyler; 40, 41, 44 (20kg, 32kg)
5.30pm
Claudia; 45, 45, 43 (1kg, 18kg)
Candice; 43, 44, 46 (12.5kg, 24kg)
Yannick; 49, 51, 49 (32kg, 20kg)
Kay; 41, 46, 50 (6kg, 16kg)
6pm
Ash; 44, 42, 41 (12.5kg, 24kg)
Lagi; 40, 42, 42 (20kg, 8kg)
Chrissy; 40, 41, 42 (20kg, 8kg)
Rach; 42, 44, 46 (24kg, 10kg)
Dave;56, 54, 51 (32, 20kg)
Rob; 45, 46, 45 (32kg, 20kg)
Kate; 39, 42, 45 (24, 10kg)
JB; 51, 46, 48 (32, 20)
Steve; 54, 54, 55 (32kg, 20kg)
Susanna; 31, 40, 45 (12.5kg, 24kg)
6.30pm
Leigh; 55, 43, 43 (20, 32)
Neil; 39, 42, 41 (15kg)
JT; 55, 52, 51 (20db, 32kg)