Thursday 4th September 2014

A. EMOM 10
2 x Front Squat
Aim for 70-80% 1RM

B. 10 to 1

  • Wall Balls (7/9)
  • Push-ups
  • Sit-ups

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Comments

  1. 6am
    Brett; 90kg / 10.58 rx
    Keri; 40×5 , 42 x5 / 7.36 (KPU)
    Callum; 80kg / 8.03
    Adrian; 70×5, 80×5 / 9.45
    Simon; 75 / 9.40
    Marie; 33/ 10.48 (5kg)
    Rob; 90kg / 8.13 rx
    Sal; 50×5, 55×4, 60×1 / 8.07 rx
    Cass; 15kg / 10.10 (step ups, 16kg)
    Nikki; 40kg / 8.06 (5kg, kpu)
    Kate S; 50×5, 55×5 /7.34 (KPU)
    Sophie; 45×5, 50×5 / 9.59 rx
    Eddie; 50kg/ 9.01
    Kendell; 40×6, 44×4 / 8.39 (KPU)
    Liv; 55×5, 60×5 / 8.47 (1ab pushups)
    Tony; 75 / 8.24 rx

  2. 9.30am
    Candice; 55×5 / 11.32 rx
    Hope; 55 x5 / 9.06 (kpu)
    Matt; 65 / 7.34 rx
    Rachel; 45 / 11.14 (kpu)
    Jen; 55 / 10.28 (7)
    Anna K; 40×5, 45×5/ 8.28 (kpu)
    Suze; – / 11.25
    Graeme; 60, 65, 65, 65, 67kg / 8.28 (7kg)
    Leith; 80 / 8.30 (kpu)
    5pm
    Lloyd; 80kg / 7.16 rx
    Jono; 35 x10 / 10.43 (strict pull ups, push ups, lunge)
    Tyler; 80kg / 7.25 rx
    Naiara; 23kg x10 / 8.44 (3kg, kpu)
    Bec J; 45×10 / 8.25 rx
    Mel F; 40×5, 35×5 / 9.35 rx
    Lauren; 35×10/ 8.38 (4kg, kpu)
    Jess; 35×10 / 9.10 (w/l, 4kg)
    Sarah; 53×3,37.5×7 / 6kg , r1-4 R+P,
    Rach B; 35×3, 37.5 x7 / 8.53 rx
    JT; 80×10 / 9.10 (strict pull ups, no pu)
    Ben; 60kg / 7.18 (7kg)
    5.30pm
    Caitlin; 52.5×22, 55×5, 57.5×3 / 7.32 (6kg, kpu)
    6pm
    Susanna; 50kg / 7.49 rx
    Rach; 50×5, 55×5 / 10.18 (ab mat, tpu)
    Leigh; 80 / 9.10 rx
    Pete T; 55kg / 10.23 rx
    6.30pm
    Chris G; 55×3, 60×4, 65×3
    Dan; 65×2, 70×2, 80×6 / 7.55 rx
    Mike; 45kg / 11.40 (9kg)
    Gess; 25kg / 10.20 (4kg)

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