Thursday 4th July 2013

July 3, 2013 By 1 Comment

A. Back Squat

5-5-5

 

B. 4RFT

  • 200m Run
  • 5 HSPU
  • 7 K2E
  • 9 Power Cleans (35/50)

 

6.45pm Skills Class –

  • Overhead Squat & Snatch Practice and Mobility

 

Check out Coach Dave entering the water in WOD 1 of Primal Throwdown – 200m Swim. Next year, we may have to order some CFQ Budgie Smugglers. Thanks Adam C for the pic.

Dave WOD1

Filed Under: WOD

Comments

  1. Bec says:
    July 5, 2013 at 1:30 pm

    6am (15 shuttles in place of 200m)
    Ads – 90, 100, 110 / 9.46 (Row)
    Rach B – 35, 37.5, 40 / 10.26 (?, 25kg)
    Brig – 70, 75, 80 (Deadlift) / 10.37 (box, 50kg deadlift)
    Sez – 37.5, 40, 42.5 / 9.54 (abmat, tucks, 27.5)
    Paul M – 40, 60, 70 / 10.36 (40kg)
    David V – 40, 60, 70 / 9.41 (box, K2C, 30kg deadlift)

    Evening Classes –
    Mel – 75, 80, 85 / 10.40 (box)
    Rach – 50, 55, 57.5 / 9.50 (box & abmat, 25kg)
    Lloyd – 75, 80, 90 / 13.45 Rx
    Liv – 50, 55, 60 / 12.20 (2 x abmat, 30kg)
    Deb – 50, 55, 57.5 / 11.02 (abmat, tuck, 30kg)
    Kate Spence – 35, 35, 35 / 10.19 (box & abmat, 20kg, tucks)
    Chrissy – 35, 35, 37.5 / 12.23 (box, tucks, 20kg)
    Heidi – 40, 35, 35 / 12.44 (box, 30kg)
    Bec – 50, 55, 60 / 10.38 Rx
    Tony – 60, 80, 80 / 10.08 (box, 40kg)
    Stewy – 70, 80, 90 / 10.15 Rx
    Megs – 30, 35, 35 / 13.35 (box, 20kg)
    Glen – 40, 40, 40 (Front Squat) / 10.21 (box, 40kg)
    Kate S – 45, 50, 55 / 10.45 (box, K2C, 25kg)
    Acacia – 35, 35, 40 / 12.04 (1-2 abmat, K2C)
    Amanda – 55, 60, 60 / 12.20 (box)
    Luke – 60, 70, 80 / 10.52 (2 abmat)

    Skills Class (OSH Squat / 10 to 1 WOD of OHS & Strict Sit-ups)
    Tony – 32.5kg / 8.05 (25kg)
    Bec – Snatch / 9.50 (Snatch 20kg)
    Luke – 50kg for 5 reps / 9.55 (30kg)
    Acacia – 16kg / 7.53 (13kg)
    Mel – 37.5kg / 11.43 (30kg)
    Awesome work guys, as I know Mel, Tony and Luke all managed HUGE PR’s on their OHS squats. Skills class is the place to be……

    Reply

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