Thursday 22nd August 2013

August 21, 2013 By 3 Comments

A. Deadlift

  • 5-5-5

B. Descending/Ascending Ladder of: 

  • 10, 8, 6, 4, 2 Push Jerk (42.5/60)
  • 2, 4, 6, 8 10 Power Clean

10 Push Jerk then 2 Power Clean, 8 then 4, 6 then 6, 4 then 8, 2 then 10

6.30pm Skills Class : Squats 

  • 15mins to work on 1RM, 3RM (3 sets) or 5RM (3 sets) of either: 
    • Back Squat
    • Front Squat
    • Overhead Squat
  • WOD
    • As many Wall Balls (7/9) as possible in 7mins
    • 3 burpees for every time you stop moving, drop ball or no rep

 

A few of you have asked about protein supplements lately and we are looking at getting in some 100% natural supplements through the guys behind 180nutrition. 
These guys have developed a product that is 100% natural & I’ve only heard good things. Check out the website and see for yourself
http://www.180nutrition.com.au/
We will order in a few sample packets and 1.5kg bags for purchase so if you are interested and have a preference for flavour (coconut or chocolate) let me know. 
We are also looking to order in and supply a few more products for purchase at the box in coming months, to keep your bodies in peak condition & we continue to strive to be better!

180nutrition

Filed Under: WOD

Comments

  1. Dave says:
    August 21, 2013 at 9:31 pm

    Put me down for some chocolate Bec. Tried this before…..good stuff

    Reply
  2. Bec says:
    August 22, 2013 at 10:06 am

    Cindy – 55 60 65 (PR’s) / 4.20 (25)
    Char – 80 90(F) 80 / 6.57 Rx

    Reply
  3. Bec says:
    August 23, 2013 at 9:31 am

    Bec – 80 85 87.5 / 5.12 Rx
    Jen – 70 75 80 / 6.00 (35)
    Mel W – 50 55 57.5 / 5.49 (27)
    Kate Spence – 50 55 57.5 / 7.11 (25)
    Katie L – 60 60 62 / 4.56 (27)
    David – 100 110 120 / 4.05 (35)
    Nath – 100 100 100 / 4.30 (40)
    Stewy – 100 120 140 / 6.04 Rx
    Brig – 85 90 92.5 / 5.10 (30)
    Rach 80 85 90 / 5.49 (35)
    Ads – 140 150 170 / 3.17 Rx
    Hope – 60 60 60 / 5.35 (25)
    Rach B – 53 53 55.5 / 3.54 (22.5)
    Sarah – 53 55.5 55.5 / 5.27 (20)
    Jez – 100 120 110 / 5.11 (50)
    Jimmy – 130 140 150 / 7.05 Rx
    Em – 55 65 65 / 5.00 (25)
    Leigh – 120 120 125 / 5.10 (50)
    Tony – 120 130 140 / 7.07 (50)
    Heidi – 55 65 65 / 7.30 (35)

    Skills Class – Squats
    If you want a PR then Thursday Skills Class is where its at!!
    Char – ? / 127 Rx
    Kate S – 68kg – 1RM Back Sqaut (PR) / 80 Rx
    Liv – 65kg 1RM Back Squat (PR) / 42 (6kg)
    Kate McC – 25kg 3RM OHS / 56 (6kg)
    Brig – 30kg 3RM OHS / 99 Burpees in 7mins (PR)
    Bec – 50kg 3RM OHS (PR) / 120 Rx
    Leigh – 60kg 1RM OHS (PR) / 75 Rx

    Reply

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