Thursday 3rd October 2013

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

fitness

Comments

  1. 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)

  2. 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)

  3. 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)

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