3 sets of:
Back Squat 6-8 Reps
Rest 1 min
Max Rep Strict Pull-up13
1min rest
For Time:
- 15 Hang Power Clean (42.5/60)
- 15 Ring Dips
- 400m Run
- 12 Hang Power Clean (42.5/60)
- 12 Ring Dips
- 400m Run
- 9 Hang Power Clean (42.5/60)
- 9 Dips
- 400m Run
Wednesday 14th January 2015
January 13, 2015 By 1 Comment
5.45am
Rod; 50kg / 9.30 (30kg, O)
Em; 35kg / 10.59 (20kg, R)
luke; 60kg +5 (10kg) / 10.53 (45kg)
Callum; 90, 4 / 11.20 (y)
Cindy; 40kg / 10.46 (30kg, OY)
Amy; 40kg / 10.07 (30kg, R)
Rach B; 35kg / 10.37 (30kg, O, row)
Brig; 11.52 (paralettes)
Sal; 60kg / 11.27 (42.5kg, Y)
Knoxy; 60kg / 10, 6, 7/ 10.23 (40kg, O)
5pm
Tyler; 70kg / 13.57 rx
Glen; 60kg / 11.50 (40kg, O)
Saskia; 55kg / 11.20 (O)
Jen; 40 / 9.28 (O, 30kg)
5.30pm
Mark; 50kg (Y) / 11.00 (45kg, hrpu)
Ella; 40kg/ 13.38 (35kg)
Bec; 55 / 10.17 (P)
Abbey; 55 / 9.53 (Y)
6pm
Susanna;60kg/ 11.07 rx
Rhys; 100kg / 8.39 rx
Liz; 20kg / 5®/ 10.11 (R, 20kg)
Rach; 45×3 R/ 10.05 (kpu, 35kg)
Dave;
JB; 120 / 10.59 rx (row)
Mike;
Yannick; 90 . 11.48 rx
Leigh; 80kg / 10.29 (y, row)
6.30pm
Liv; 12.09 (35kg, O)
Candice; 60kg / 13.19 (35kg, PU)