• Monday 31/03/2014

    AMRAP in 4 min of:
    9 Strict Pull Ups
    20 Overhead Lunge 20kg (15kg)

    Rest 1 min

    AMRAP in 4 min of:
    12 Chest to Bar Pull Ups
    20 Overhead Lunge 20kg (15kg)

    Rest 1 min

    AMRAP in 4 min of:
    15 Pull Ups
    20 Overhead Lunge 20kg (15kg)

    Finisher: Max Handstand Hold in 3 min

  • Brian

    Scaling
    1. Band Pull Ups (10 reps)
    2. 1/2 Rep Chest to Bar
    3. Regular Pull Ups in 2nd set
    4. OHL Weight

    5:30am
    Rhett G 3/2+10 L/2+10 PU rxd / 1:40
    Grant Ch 1+7 L/1+6 PU/1+4 PU (1)(B+R) / 1:40 (20kg)
    Grace K 1+4 L/1+2 L/1+17 L (1)(B+R)(5kg) / 2:40
    Hayley S 1+10 L/1+6 L/1+1 L (1)(G)(10kg) / :20
    Brendan H 1+10 L/1+10L/1+8 L rxd / 1:25
    Jess S 1+10 PU/1+8 PU/1+7 PU (1)(G+R) / 2:00
    Kristen B DNF
    Dave L 2+2 PU/1+12 PU /1+13 PU rxd / 2:00
    Tom F 1+7 L/1+10 L/1+4 Sled mod / 2:00 (plate)
    Glen A 1+15 L/1+7 PU/1+10 L (1)(P+R) / 2:05 push up hold
    Jay Star 3+7 PU/2+11 PU/3 rxd / :45 Free
    Jackie K 2/2/1+15 L (1)(P)(10kg) / 2:25
    Katie D 1+7 PU/1+8 L/1+4 L (1)(G) / 2:30
    James H 1+5 PU/1+5 PU/1+10 PU (pistol mod) / 1:00
    Stacey B 2+7 PU (P)/2/1+6 PU / 1:30
    Simon T 1+8 PU/1+12 PU/1+5 PU rxd / 1:10

    6:30am
    Evan S 1+11 L/2+2 C2B/2+19 L rxd / 1:45
    Colin G 3/2+12 C2B/2+15 PU rxd / 1:45
    Jemma T 1+4 PU/1+4 PU/1+2 PU (1)(G) / 1:25
    Trav M 2/2/1+15 PU rxd / 2:21
    Dave W 3+3 PU/2+5 C2B/2+4 PU rxd / 2:00
    Mel T 2+5 RR/2+5 RR/1+14 L (10kg) / 2:35 (plate)
    Tim L 2+8 PU/2+1 C2B/1+6 L rxd / 2:15
    Louise M 2+3 PU/2+1 PU/2 (1)(P+R)(10kg) / 1:45
    Warwick F 1+9 PU/1/1 (1)(R) / 1:52
    Meagan R 3+3 PU/2+8 PU/2 (1)(B) / 1:50
    Kerrin P 1+18 sq/2+1 PU/2+1 PU (1)(B)(Squats) / 2:10 (plate)
    Rohan B 2+3 PU/1+4 L/1+1 PU (1)(B) / 1:35
    Jenna K 1+12 Sq/2/2 (1)(B+R)(Squats) / 2:05
    Kristine C 1+19 L/1+2 L/1+3 PU (1)(B) / 1:40 WC Hold
    Karina K 2+1 PU/1+5 PU/2+8 PU (3) / 2:00
    Ali G 2/1+7 PU/1+5 PU (1)(G)(20kg DB) / 1:42 (plate)
    Matt D 1+6 L/0+12 L /1+11 L rxd / 1:05
    Pia C 1+6 PU/1+19 L/1+9 PU (1)(R) / 2:20

    9:30am
    Sarah H 2/1+14 L/1+8 L (1)(B) / 1:40
    Trent H 2+9 PU/1/0+13 L (3) / 2:20
    Mel B 1+10 PU/1+7 PU/1+4 PU (1)(P) / 1:00
    Kay T 2/2/2 (1)(B) / 2:40
    Kristie K 1+10 PU/1/1+2 PU (1)(P) / 1:00
    Belinda D 1+8 L/1/1+4 L (1)(B+R)(10kg) / 2:30 (15kg)
    Tracy D 1+8 PU/1+6 PU/1+12 PU rxd / 2:40
    Andrew W 3+4 PU/2/1+18 L rxd / 1:30
    Tim W 1+11 L/1+4 PU/1+8 PU (1)(G)(15kg) / :35
    Georgie M 1+1 L (R)/1+10 PU/1+4 PU (3) / 2:05
    Kieran M 1/0+12 L/1 (1)(G+P)(15kg) / prac

  • Brian

    5pm
    Conor H 2+5 PU/2+2 C2B/2+10 PU rxd / 1:30
    Erin K 1+15 L/1+2 PU/1 (R)(2)(3) / 2:30
    Deb O 1+3 L/1+4 PU/1+1 PU (R)(3)(10’s) / 2:38
    Amie H 1+15 L/1+10 PU/1+9 PU (1)(P) / 2:25
    Todd B 2+6 PU/2/1+16 L (1)(G) / :40
    Tony W 2+4 PU/1+10 L/2+3 PU rxd+ (25) / 2:05
    Adam N 2+3 L/2+4 C2B/2+2 L rxd+ (25) / 1:53
    Dean H 2+9 PU/1+12 C2B/2+5 L rxd/ 1:40
    Hannah C 2+3 PU/1+9 C2B/2+5 L rxd / 1:45
    Cody D 3+3 PU/2/1+6 PU rxd+ (25) / 1:50
    Ben G 2+9 PU/1+12 C2B/1+15 PU rxd+ (25) / 1:45
    Jodi D Mod / –
    Drew B ?
    Shanna F 2+8 PU/1+8 L/1+1 L (1)(G+P+R) / 2:24 (20kg)
    Pip M 2+4 PU/3/2+10 L mod / 1:30
    Paul Mac 2+2 PU/1+4 L/1+9 L (R)(9’s) / 1:45
    Cameron H 2+6 L/1+8 L/1+5 L (1)(G+P)(15kg) / –
    Dermot G 1+13 L/1+5 PU/1+1 PU (3) / 1:45
    Nathan W 2+3 PU/1+12 PU/1+13 L rxd / 1:30
    Reid S 2+3 PU/1+12 L/1+3 mod / 1:50
    Mark G 3+1 PU/2+7 PU/1+17 L rxd / :50

    6pm
    Jon A 1+14 L/1+13 L/1+12 PU (2) / 1:30
    Simon B 1+19 L/2+1 C2B/2+2 PU rxd / 1:50
    Heidi S 2+9 PU/1+19 L/1+20 L (1)(P) / 1:23
    Pat B 1+1 PU/1+16 L/1+4 PU (1)(B) / 2:15 (20kg)
    Christian D 1+18 L/1+7 PU/1+3 PU (1)(B)(FR) / Mob
    Iain D 2+13 L/1+13 L/1+15 L rxd / 2:30
    Danny H 2+3 PU/2+2 C2B/2+13 L rxd / 1:20
    Fred T 2/1+11 C2B/1+1 L rxd / 2:15
    Wade G 2+18 L/2/1+19 L rxd+ (25) / 1:30
    Lydia G 1+7 PU/1+11 C2B/1+15 PU rxd / 1:30
    Lefty I 2+7 PU/1+6 L/1+1 PU rxd+ (25) / 1:40 Free
    Sheridan B 2+9 PU/2/1+17 L (1)(G+Mob R) / 2:07
    Mark M 3+9 PU/1+19 L/2+6 PU (3) / 1:50
    Cobie F 1+5 PU/1/1+4 PU (2)(3) / 1:20
    Amy C 2+5 PU/1+15 L/1+8 L (1)(G) / 1:40
    Rachael H 1+8 PU/2/2 (1)(P+R)(10kg) / 1:10
    Peter S 2+1 PU/1+7 C2B/1+7 PU rxd / 1:30
    Aisling R 2+7 PU /2/2+18 L (1)(P) / 1:42
    Sarah D 1+7 PU/2+1 PU/2 (1)(G+P)(SB) / 1:30
    Nicole M 2+5 PU/1+9 L/1+19 L (1)(G)(FR) / –
    Stephen R 2+2 PU/1+3 L/1+10 PU rxd / 2:00

  • Brian

    Trainers

    Todays
    Tom = 3/3+1 C2B/2+10 PU rxd