Friday, 11/10/13

Friday, 11/10/13

1) With a 30 minute cutoff:
5km Row then
Max Distance Run in time remaining.
Note Row time and distance covered in the run.
2) 2 x OTM for 8 minutes, resting 2 minutes between intervals:
3 Push Press (70/50kg)
20 Second Plank Hold
3 Muscle-Ups (Sub Transitions)
20 Air Squats

Jury finishes "Randy"

Jury finishes “Randy”


  • Jim King
    Posted at 09:17h, 11 October

    • Jim King
      Posted at 09:19h, 11 October

      6am cont’d
      Steve Mac
      Dinesh 40 / trans
      Josh A Row +1200m run
      Sue O 35kg bench

  • Jo Genders
    Posted at 09:29h, 11 October

    Just a reminder about the skipping ropes and pull up grips – I’ll be ordering on Monday. It’s not too late to jump on board. Details on Tuesday’s and Wednesday’s pages.

  • Jim King
    Posted at 12:15h, 11 October

    Julie L A-25kg / B-mod
    Ching 27:39 – 5km row
    Gary 22:29.4 (5km row) / 1200m run
    Phil A-50kg / B-mod
    Jono A-40kg mod / dnf @rx
    Shredder A-45kg / trans
    Michelle M
    Kate P
    Beth A-25km / B-trans
    Chris M A-40kg / B-mod
    Nicole M 25:14 (5 700m in 30 mins)
    Alex C
    Jim rx / rx
    Lowndsey rx / dnf @rx
    AK 23:00.9 (5km row) / 1 150m run

  • Suzy
    Posted at 16:04h, 11 October

    Suzy at home
    A) 25kg

  • Kate K
    Posted at 19:32h, 11 October

    Nice to be back but man can I feel it! Every bit of it!!!

  • Jim King
    Posted at 20:10h, 11 October

  • Jim King
    Posted at 20:13h, 11 October

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