A. Back Squat
10 minutes E2M
5 reps @ 45-55%
5 reps @ 55-65%
3 reps @ 65-75%
2 reps @ 75-85%
2 reps @ 80-90%
Back Squat
4 minutes E2M
10 reps @ 70-75%
B. Two sets of;
60 seconds of Wall Ball Shots (7/9)
Rest 30 seconds
60 seconds of Kettlebell Swings (24/32)
Rest 30 seconds
60 seconds of Pull-Ups
Rest 30 seconds
5.45am
Bec; 50, 52.5 / 72, 69 rx
Brig; 55kg / 55+55 (20kg)
Karis; 55kg / 60+56 (18kg)
Vanessa; 30kg / 64, 54 (12kg, YR)
Gemma M; 30kg / 45, 35 (14kg, R)
Sal; 60kg / 70, 53 (24kg)
Knoxy; 60kg / 67, 55 (24kg)
Candice; 65kg / 47, 44 (9kg, 24kg, strict pu RO)
Em; 32kg 60, 57 (12kg, blue)
Emilia; 32kg / 75, 72 (16kg)
Kate S; 42.5kg / 71, 71 (16kg, OY)
Tony; 80kg / 47, 37 rx
Jon; 80kg / 87, 67 rx
Keri; 54kg / 53, 70, 27 (7kg, 16kg, O)
5pm
Jen; 50, 55,/ 69, 62 (18kg)
Tyler; 82kg / 71, 51 (russian rx)
Nath; 50 / 92 (24kg)
Bec J; 40kg / 52, 47 (16kg, RR)
Lloyd; 85kg / 47, 60 (24kg)
Rach B; 35kg / 64, 69 (20kg)
Anna K; 40kg / 58, 49 (18kg)
Luke; 90kg / 72, 58
5.30pm
Callum; 94/ 66, 47 rx
Chrissy; 40kg / 56, 47 (5kg, 16kg, RO)
Mel F; 20kg / 72, 60 (4kg, 12kg, Russians, ring rows)
Goon; 60kg / 60, 44 (9kg wb, 24kg, kb)
Nina; 45kg / 68, 50 (6kg, 16kg )
Grace; 50kg / 62, 54 (18kg)
Mark; 60 / 67, 53 (24kg, RR)
Ella; 50kg / 72, 59 (18kg)
Rhys; 94kg / 90, 70 rx
Amy; 45kg / 69, 64 (16kg, 6kg)
6pm
Mike; 40kg / 56, 46 (20kg)
Smithy; 70kg / 82, 72 (24kg)
Court C; 30kg / 50, 44
Leigh; 83kg / 62, 49 rx
JB; 112 / 69, 58 rx
6.30pm
Liz; 30kg / 67, 66 (5kg, 12kg, RY)