A. Hang Power Clean
3-3-3-3-3
Every 2nd minute
B. 8min AMRAP
As many Chest to Overhead as possible (35/50)
At start of every minute do 8 bar jump overs
Gymnastics: Pull ups & Handstands
Foundations 5 will finish up tonight by tackling “Fran”
Keep an eye out for them as they start in normal classes next week –
(L – R) Pierette, Kara, Jess, Lachie, Sean, Aldo & Teisha
6am –
Cass – 30 / 64 (20)
Tony – 45 47.5 47.5 47.5 47.5 / 66 (35)
Jez – 40 45 45 50 50 / 61 (45)
Kate S – 35 35 35 37 37 / 65 (30)
Stu S – 59 (40)
Jess G – 30 30 34 30 30 / 83 (25)
Peet – 50 / 89 Rx
Ali – 13 / 69 (Back Squat 19kg, BXJ 18″)
Sez – 30 30 32.5 32.5 32.5
Sarah – 28 28 30 30 30 / 51 (20)
Alicia – 35 40 40 44 44 / 86 (30)
5pm – Bec J 25 27 29 29 29 / 70 (22)
Nath – 50 / ? (40)
Chels – 37.5 40 42.5 45 45 / 67 Rx
Lauren – 20 23 24 24 24 / 52 (20)
Jess – 25 25 25 28 28 / 48 (23)
Hol – 25 27 28 30 30 / 72 (20)
Anna K – 23 25 27 27 27 – 56 (23)
Nico – 60 64 65 66 67.5 / 50 Rx
5.30pm –
Karis – 35 35 38 40 43 / 81 (25)
Tyler – 60 65 65 67.7 70 / 57 Rx
Rach – 36.5 38.5 38.5 40 44 / 73 (27.5)
Candice – 36 40 45 47.5 50 / 76 Rx
Rach B – 32.5 34 36.5 36.5 34 / 75 (25)
Anna – 28 28 28 28 28 / 54 (20)
Kat L – 40 50 55 60 60 / 84 Rx
6pm –
Mel – 62.5 67.5 70 72.5 75(1) / 95 (40)
David – 62.5 67.5 70 72.5 74 / 85 (40)
Caitlin – 25 30 30 30 30 / 85 (20)
Nick – 50 55 60 60 60 / 90 (lunge)
JB – 100 / 120 Rx
Kate – 25 30 30 30 30 / 89 (25)
Dave – 70 80 85 85 85 / 97 Rx
Brig – 40 45 45 30 45 / 77 Rx
Mac – 40 40 45 45 45 / 80 (KB 18kg)
Stewy – 70 70 70 74 74 / 79 Rx
Chrissy – 30 35 35 35 35 / 69 (27.5)
6.30pm –
Leigh – 65 65 65 65 67.5 / 67 Rx
Char – 35 35 35 35 35 / 72 (30)
Tassie – 55 55 55 55 60 / 72 (40)
Liv – 35 37.5 37.5 40 42.5 / 56 (25)
Gymnastics –
Kate
Caitlin
Tony
Brig
Tyler
Karis
Kate Spence
Helen
Candice
Jimmy
Chelsea
Row Intervals (5 x 1km w 3min recovery)
Mel – 3.35, 3.38, 3.39, 3.39, 3.37
Bec – 3.49, 3.50, 3.51, 3.52, 3.51
Foundations “Fran”
Aldo – 8.40 (RO, 20)
Pierette – 8.00 (RO, 18)
Sean – 7.58 (35)
Teish – 8.03 (RR, 13)
Kara – 10.00 (RR, 13)
Lachie – 10.00 – 1 rep (30kg, R)