A. Back Squat
5-5-5
B. 4RFT
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200m Run
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5 HSPU
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7 K2E
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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.
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……