A. Skills
3 sets for quality of:
- 5-8 strict pull-ups
- 5-8 ring dips
Use the lightest band possible to complete 5 reps of each.
B. Open WOD 13.2
10min AMRAP of:
- 5 Shoulder to Overhead (35/52.5)
- 10 Deadlifts (35/52.5)
- 15 BXJ (20/24)
* Step-ups allowed if you wish for the BXJ as per the Open standards.
Our CFQ ladies representing at Primal Pairs on Saturday (Photo credit to Candice)
Yes!! I’ve been wanting to try that WOD again!
Yay pullups! Need looooots of practice
Chrissy – 5 + 10 DL (20)
Karis – 6 + 6 DL (25)
Mac – 5 + 17 (40kg, Ring rows for S2O)
Alicia – SP OY, RD R / 6 + 1 (35)
Cindy – SP RY Box dips / 4 + 5,10,5 (28)
Paul G – 3 x 5 / 5 + 3STO (45)
Stu – 3 x 5 / 5 + 2 (40)
Candice – SP OY / RD O / 6 Rx
Kate S – 5 RY / 5 O / 5 + 4 DL (30)
David – 3 x 9 Pu / 5 + 2 DL Rx
Bec – 9 + 13 Rx
Anna – 3 x 8 pu (R) / 7 (20)
Nico – 6 SP 3RD / ?
Helen – 15 P/u w 5kg / 13 RD w 5kg / 7 + 9DL Rx
Chels – 6 + 7 DL Rx
Bec J – 8 (20)
Dawie – 5 (40)
Nath – 5 + 1 BXJ (42.5)
Mel W – 6 + 1 BXJ (25)
Abbey – 8 + 5 Rx
JT – 9 (45)
Nico – 6 + 3 BXJ Rx
Anna K – 6 + 7 BXJ (25)
Jen – 5 + 3 DL Rx
Kim – 5 + 2 (45)
Liv – 6 + 5 (30)
Finchy – 6 + 10BXJ (30)
Ash – 7 + 3 DL (20)
Rach – 5 O P/u / % R dips / 6 + 10BXJ Rx
Glen – 6 + 4 DL (40)
Stewy – 6 Rx
Tyler – 5 + 2 S2O Rx
Caitlin – 6 + 9 BXJ (20)
Peet – 6 Rx
Mel – 7 Rx
Ncik – 6 + 1 DL
Dave – 8 Rx
Lee – 6 Rx
Paul M – 5 + 5 BXJ 940)
Megs – 6 (30)
Leigh – 7 Rx
Foundations – Class 1 Baseline
Jess – 5.53
Aleisha – 6.11
Michaela – 7.01
Mervin – 6.27
Graeme — 7.00
Liz – 5.45
Stu 7.00