Monday 24th November 2014

A. 15mins

to Build to heavy 2RM Back Squat

 

B. 1 set max rep

strict pull-ups

 

C. For max reps

  • 3mins of Rowing (max calories)
  • 1min rest
  • 3 min burpee box jump overs (20/24)
  • 1min rest
  • 3mins wall balls (7/9

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9.30am crew 

Comments

  1. 5.45am
    Paul; 80 / 5, 58, 19, 44
    Vanessa; 45 / 8, 35, 20, 53
    Kate S; 70 / 4(O), 53, 25, 55
    Vanessa G; 22/ 9(RO), 40, 18, 60 (3kg)
    Cindy; 53/ 3®, 42, 21, 51
    Jon; 120, 125 / 15, 54, 35 , 68
    Adrian; 120/ 5, 59, 21, 54
    Nikki; 70 / 38, 30 (20’), 45(4kg)
    Keri; 65 / 49, 21(20’), 61 (7kg)
    Bec; 60, 31, 64
    5pm
    Saskia;82.5kg / 6, 51, 29, 54
    Luke; 120kg / 15, 55, 25, 28 rx
    John; 80kg / 8(y), 63, 29, 38
    Bryony; 50kg / 11(YO), 48, 25, 54
    Rach B; 55kg / 5, 48, 27, 50
    Sarah; 57.5kg / 5(Y), 40, 22, 45 (6kg)
    Naiara; 45kg / 5(o), 35, 24, 47 (5kg)
    Lagi; 72.5kg / 2(YR), 43, 18, 33 (7kg)
    Bec J; 57.5kg / 5, 47, 27, 44
    Tyler; 110kg / 13, 59, 25, 53
    Yannick; 130kg / 20, 44, 30, 60
    5.30pm
    Callum; 240kg / 72, 26, 53
    Trudi; 72.5kg / 4(B), 55, 20, 41
    Tyrone; 135kg / 12(OR), 62, 26, 45
    Nina; 6(y), 44, 32, 41
    Emilia; 47.5kg / 11 (RO), 36, 27, 42
    Goon; 110kg / 11, 58, 20, 26
    6pm
    Susanna; 70kg / 13, 37, 27, 50
    Rach; 65kg / 10, 47, 25, 51
    Kate L; 30kg / 6(R), 31, 19 (sit up), 38 (6kg)
    Smithy; 95kg / 8, 60, 29, 56
    Chrissy; 55kg / 6PY, 38, 17, 40
    Sean; 170kg / 18, 71, 31, 55
    6.30pm
    Tony; 115kg / 7, 59, 22, 38
    Krass; 85kg / 15, 68, 20, 34
    Al; 60kg / 8, 34, 12, 40
    Ella; 28kg strict press/ 7, 60, 54, 51
    Mark; 90kg / 9, 64, 30, 45

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