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Thursday, April 22, 2010

Friday 23rd April 2010

Fridays 6am session @ Castle Hill
10 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.
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5 comments:

  1. FiCFNQ10:39 PM

    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

    ReplyDelete
  2. FiCFNQ10:43 PM

    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

    ReplyDelete
  3. FiCFNQ10:49 PM

    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

    ReplyDelete
  4. FiCFNQ7:33 PM

    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.

    ReplyDelete
  5. FiCFNQ4:36 PM

    5:30pm correction
    Charie was using 90kg for his 11:16sorry mate.

    Thanks Chris for letting me know i stuffed up

    ReplyDelete