Monday 21st October 2013

 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) 

Team CFQ

Comments

  1. Yes!! I’ve been wanting to try that WOD again!

  2. Yay pullups! Need looooots of practice

  3. 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

  4. 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

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