Monday 19th January 2015

ABack 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

IMG_0023

Comments

  1. 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)

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