04 Apr Friday, 05/04/13
“Elizabeth”
21-15-9
Cleans (60/40kg)
Ring Dips
If you are intending to do 13.5 in the very near future do this workout as a Power Clean, otherwise they are full Squat Cleans.
httpv://www.youtube.com/watch?v=Y9kYOYgSlhY
Cut to 16:00 minutes to get to the start of the action.
Jim King
Posted at 07:10h, 05 AprilName – CFWU / “Liz”
5am
Greg B
Clay
Michael R 4:57 / 8:08 @ 30
Jason V
Maria – / 7:57 mod
Shannon 2+7 / 11:52 @ 18
James K 2+10 / 5:48 @ 30
Jo G – / 11:00 @ 40 + 400m run
Sharelle 2+4 sq / 9:35 @ 20
Steve F – / 10:15 @ 35
Darwin
Rees 2+39 reps / 6:59 @ 40 mod
John K 2+15 reps / 9:05 mod
Kate K – / 7:42 mod
Suzy – / 6:40 mod
6am
Jarrod – / 13:27 @ 40
Joel S
Trent 3:40 / 5:40
Crystal – / 12:27 @ 20
Errol – / 12:18 @ 40
Beth – / 11:11 @ 20.5
Kim L 5:00 / 11:58 @ 20
Sarah LJ
Jo D – / 12:42 @ 30
Ross 2+12 / 6:23 @ 30
Alyssa 2+7 / 10:00 @ 25
Bridgette – / 10:24 @ 20
Paul E 2+12 / 13:20 @ 40
Jim King
Posted at 11:48h, 05 April9.30am
Gary B 3+5 pullups / 14:49 @ 30
Logan 4:35 / 16:44 @ 50
RV 17 reps rx (13.5)
Jack 2+30 / 8:08
Husham
Steve H 3 / 15:09 @ 40
CKZ 3+19 / 16:28 mod
Steph 2 / 11:27 @ 25
Arnie 45 reps rx (13.5)
Dave C 3 / 11:26 @ 40
Will
Jim King
Posted at 19:26h, 05 AprilOpen Gym
Monique
Pelin 14 min @ 20
Lana
K* 6:33
Patrina
Jono 10:47 rx Power Liz
Ru
Sam T
Georgios
Jan
Clay
Damo C 28:28 “Kelly”
Celia
Tim W
MT
Carly 8:52 @ 30
Sarah L
JB
13.5 – rx
Kyle 42
Craig S 67
Grant E 52
JC 53
Beast 70
Trent 70
Netty 27
Lana 45
Camo 60
JB 62
April 71
Jim 86