27 Nov Wednesday, 28/11/12
A)
AMRAP in 20 minutes
9 Kettlebell Swings (24/16kg)
8 Weighted Step-ups (24/16kg. Alternate legs each round.)
9 Pullups
OR
B)
“Johnson”
AMRAP in 20 minutes:
9 Deadlifts (110/75kg)
8 Muscle-Ups
9 Squat Cleans (70/47.5kg)
Jim King
Posted at 12:27h, 28 NovemberA)
Jo G 7+8 wsu rx
Kim L 7+3 wsu (12kg)
Kate K 7+8 su (12kg)
Arnie 7
John K 8 (16/12kg)
Sharelle 9+7 wsu? (16/12kg)
Paul E 6+5 pu
Travis 7+8 su
Sam H 8
Big T 6+8 su rx
Hutch 6+6 su (16kg)
Bryce H 7 (12kg)
Kate L 8+6 kb (12kg)
Craig J
Jo D 6+2 pu rx
Jen 7 (12kg)
Nic G 9+9 kb (12/6kg)
Jack 7+3 su (16/12kg)
Danny K 11 (24 then 16kg)
Sam D 8+3 pu (16kg sdhp)
Emma H 9 (16kg)
Ken 7+2
Cam 9+9 kb
Glen 8 (20/16kg)
Shelly 8
Reece K 6
Tom K 6+4 su rx
Sarah V 6+9 kg (12kg)
Tim G 7+7 su
Bec G 8+3 su
JC 9+su
Dave C 7 (24/20kg)
Dan M 5+4 pu rx
Patrina 8+8 su
Reece B 7 (12kg)
Alesya 9
Gill 8+8 su (16kg)
Tim C 7+9 kb rx
Troy 7+1 su
Kate P 7+5 su
GT 8 (20kg)
Ra 10 (8kg)
Robyn 5><10
Alex F 9 (16/8kg)
Riette 8 (12kg)
Kelly H 7.66 (8kg)
Grant dB 7 (20/16)
Simone 9 (12/8)
Michael R 8+5 su (20kg)
K-Star 7+2 kb (12/12kg)
Brendan J 9 (16/12kg)
Camille 8 (8kg)
Kam 8+8 su
Ben C 10 (16kg)
Alice 10+9 kb (12kg)
Lizzy C 7+8 su (12kg)
Leah 6 (8kg)
Ali 11 (12kg)
Penny 10+5 pu (8kg)
B)
Johan 6+4 pu
Jamie 3+DL (100/50kg)
Suzy 4 (45/25kg)
Ax 3+2 sc (100/50kg)
Tanz 6+2 t2b (55kg dl/35kg fs)
Steve F 4
Brendon M
Rod 2+7 sc rx
Trent 4+9 dl rx
Krusher 1+3 mu rx
Kat 3+3 sc (50/20kg)
Jono 3+10 dl rx
AP 4+8 pu (sub pullups)
Sarah R 4 (35/25kg)
Oz 3+5 mu rx
Jim 4+3 mu rx
Mad Dog
Craig S 7 mu's + some DL + SC (FIRST MU's!!!!)
Grant E 18 mu's + some DL + SC
Shane 3+1 DL (80/30kg)
Simon 3+2 mu (100/40kg)
Also
CKZ 7:11 50 x 100kg DL
Ax 3 x FS @ 60kg emom for 15 mins