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
9.30am crew
Monday 24th November 2014
November 23, 2014 By 1 Comment
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