Fridays 6am session @ Castle Hill10 x 80m hill sprints.
Each sprint start every second minute, your rest is the time left in each 2 minute period.
5:30pm session @ The Box
Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips
Post load and time to comments.
5 comments:
6am crew
10x80m sprint, with bonus rounds to 15 if your up to it
Nathan 11 rounds
BenG 10 rounds
Fiona 15 rounds
Turk 16 rounds
8am Masters
5rounds
3Back Squats
20 pushups or Med ball passes
Wendy 7:48 @ 20kg
Frances 7:06 @ 15kg 10 pushups
Sybil 7:18 @ 6kg pair DB squat/ med ball
Jan 7:18 @ 10 kg /med ball passes
5:30pm crew
rxd
Charlie 11:16 70kg
Matthew 24:09 80kg
Chris 21:09 90kg
Foxy 14:14 80kg
Some or all band assisted dips
Sanga 23:45. 65kg
Ryan 21:50 55kg
Yvette 13:29 60kg
with ring pushups
Ben 17:40 90kg
Demelza 15:58 30kg
77.5kg 27:58 rxd
should have used a bands was doing singles for basically last two sets. Shoulder held up well if a little weak.
5:30pm correction
Charie was using 90kg for his 11:16sorry mate.
Thanks Chris for letting me know i stuffed up
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