Tuesday 14th January 2014

A. EMOM for 8 mins

  • Even – 8 DB/KB Strict Press
  • Odd –  8 Ring Rows (Pause at top)

B. 7min AMRAP

  • 5 Deadlifts (70/100)
  • 15 DU’s

k2e

 

Comments

  1. 6am
    Brett; 7 RX
    Cass; 9+4 DL (60kg)
    Kate s; 8+3 DL (50kg)
    Candicee; 4+12 DU RX
    Rach b; 9+9 DU (45kg)
    Liz; 9+2 DL (45kg, singles)
    Tony; 8+5 DL (singles)
    Cindy; 6+5 DL (60kg, Singles)
    Hope; 10 (55kg)
    Dawie; 15 +6 DU (60kg)
    Vanessa G; 8+2 DL (45kg, singles)
    Marshy; 13 + 5 DU RX
    Kat C; 9+5 DL (45kg, singles)

  2. Im working away so how was this broken up between A and B….was there a rest period or just straight into it after the EMOM?

    • Yes Rod, they are separate so give yourself a rest between. Take time to warmup a deadlifts before starting the AMRAP.

  3. 5pm
    Kate; 8 + 6DU (40kg)
    Anna; 10 + 3DU (30kg)
    Lauren; 5 + 4 DU (30kg)
    Jez; 6+2 DU RX
    Tony; 7 (50kg)
    Aaron; 11+13DU RX
    Acacia; 9+2 DL (35kg)
    5.30pm
    Nath; 8+1DL (70kg)
    Graeme; 7+5DL (50kg)
    Glen; 4 + 2 DL (70kg, singles)
    Tyler; 6 (singles)
    Karis; 8+25 skipd (35kg)
    Bec; 10+2DL RX
    David; 8 (75kg)
    6pm
    Mel; 13 +3DL RX
    Caitlin; 7+7DU (55kg)
    Nick;
    Leigh; 8 +10DU RX
    Mac; 6+9DU (60kg)
    JB; 11+3DL RX
    Matt; 6+5DL (70kg)
    Rach; 10 RX
    Dave; –
    Jimmy;
    Em;
    Sean; 10 RX
    6.30pm
    Liv; 6+12DU (60kg)
    Heidi; 6 (60kg)
    Jimmy; 7+1 RX
    Em; 6+4 (55kg)
    Nail; 11+1 DL (100kg)
    TRIAL CLASS
    Troy; 6.06 (o)
    Rob; 6.24 RX
    Pete; 5.50 RX
    Ch?; 7.15 (O)
    Brett;6.30 (O)
    Luke; 5.28 (O)
    Petor; 6.52 (O)
    Kirei; 5.00 (R)
    Adella; 7.23 (R)
    Adrian; 7.39 (R+O)
    Sam; 7.12 (b, KPU)
    Angie; 6.38 (R+Y, KPU)
    Maree; 8.00 (R+B, KPU)
    Nilla; 7 (R+O, KPU)

  4. right finally got around to doing this WOD……Bec do you sell skipping ropes as i could not get the ones we have at work to do double-unders…hah!
    6 + 5DL (80kg, singles)

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