A. Skills:
3 x sets of:
- 10 Pistols (Alternating Legs)
- 10 x Hollow Rocks
B. WOD
For time:
- 100 x Chest to Overhead (30/40)
– 10 KBS (16/24) to be completed every time bar lowered to hang or put on ground before continuing.
6.30pm Skill Session: Squats
- Your choice of 1RM, 3RM or 5 RM of Back Squat, Front Squat or Overhead Squat
- 21-15-9
- Front Squat (42.5/60)
- Bodyweight movement
Sez – 10.47 (20)
Peet – 7.21 Rx
Payl M – 12.50 Rx
Alicia – 12.40 (25)
Mel – 11.46 Rx
Dave – 7.31 Rx
Chrissy – 10.30 (20, 8)
Tony – 10.47 (30, 20)
Dawie – 11.51 (30,16)
David – 13.42 Rx
Stewy – 7.10 Rx
Mark – 7.02 Rx
Bec – 6.23 Rx
Char – 7.50 Rx
Sif – 17.00 (80 reps – 25kg)
Kate L – 11.05 (24)
Jack – 13.42 Rx
Brig – 12.31 Rx
Candice – 15.54 Rx
Leigh – 13.10 Rx
Ali – 5.28 Deadlift (25)
Brett – 5.02 Deadlift (60)
Skills 21-15-9 (Front Squat/Push-up)
Candice – 3.41 (30)
Liv – 4.07 (30)
Tony – 6.01 (50)
Char – 6.45 Rx (42.5)
Mel – 5.55 (50)
Foundations – Final Session “Fran”
Stuie – 7.40 (25, R)
Mark – 5.20 (20, R)
Marshy – 4.38 (30/O)
Kat C – 6.11 (20, RROY)
Caitlin – 5.45 (13, ROY)