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Comments

donna

Scaling
Option #1
Five rounds for time of:
7 Handstand push-ups (abmat/band ok)
42kg(30kg) Thruster, 7 reps
7 Knees to elbows
80kg(50kg) Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 24kg(16kg)
7 Pull-ups (band)

Option #2
Five rounds for time of:
7 Ring pushups
30kg(20kg) Thruster, 7 reps
7 V-ups
55kg(35kg) Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 16kg(12kg)
7 Pull-ups (band)

Option #3
Five rounds for time of:
7 Pushups (EROM or bench)
20kg(15kg) Thruster, 7 reps
7 V-ups
40kg(25kg) Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 12kg(8kg)
7 Pull-ups (band)

5am
Mel P 24.29 (2)
Ashley S 28.32 (3)
Justin Mc 24.15 (1)
Dave B 24.37 (1)
Jim H 22.48 (2)
Jamie E 31.59 (1)
Chris B 36.10 (5rnds)
Andy W 20.36 (2) 20kg THR
Lauren D 35.30 (3) 6rnds
Suzy B 25.52 (3)
Katrina C 27.57 (1)
Rebecca S C/O Mod
Corinne D 25.02 (3)
Ed B 34.40 (1)
Darren W 34.53 Rxd
Alex C 26.27 (2)
Tim H 30.34 (2)
Amy H 29.00 (1)
Emma H 27.14 (1)
Yvette M
Melissa W 26.37 (2)
Miguel J 24.20 (1)
Brad Mc 24.32 Mod
Bill C 20.43 (1)
Clay R 23.50 (1)

6am
Michael C 24.43 (1)
Jon N 24.31 (1) Mod
Steve W 22.54 (1) RPU
Brad f 32.31 (2)
Helen M 26.00 (2)
Geoff P 25.18 (1) Dips
Corey W 18.49 (1)
Joe R 27.47 (2)
Angela H 25.35 (3)
James S 26.48 (2)
Erica C 21.48 (3)
Mel B 33.10 (2) HSPU/K2E
Steph K 20.14 (3)
Steve R 34.37 (2)
Monique H 27.15 (1)
Alison J 19.00 (2)

donna

7am Intro
Alex W 3+150m (8kg)
Jason S 3+9SU (10kg)
Tuan T 3+7SU (10kg)
Camille L 3+Row (5kg)
Caroline I 3+2PP (5kg)
Kim I 3+3SU (5kg)

7am Open Gym
Bel G
Lachlan S

9.15am
Donna J 21.19 (2)
Ben H 27.23 (1)
Andy C 23.11 Mod
Elizabeth W 20.34 (3+)
Kate S 24.36 (3)
Maggie M 24.00 (2) Mod
Montana C 25.54 (2)
Joey D 26.25 (2) 12.5kg DB Thr
Greg A 20.34 (1) Mod
Will S C/O
Ingrid O 30.04 (1)
Alana B 25.15 (1)
Maddie L 26.05 (2)
Collette O 18.45 (2) JPU
Tim L 24.57 (1)
Katrina W 25.17 (3)
Gareth W 26.00 (2)
Amorica R 22.51 (3)
Alex S Mod
Chris W 24.45 (1)
Michael L 30.54 (1)
Danielle R 23.09 (3)
Tim P 27.37 (1)

12pm
Matt H 23.24 (2)
Sharif D 26.15 (2)
Helen B 23.06 (3+)
Sarah W 26.13 (3)
Jacqui K 22.53 (3+)
Alan H 15.02 (2)
Pip HR 23.26 (3)
James HR C/O (1)
Andy J 29.53 (1)
Steve Mc 31.49 (1) 6rnds
Jane F 22.04 (3)
Kate M 20.42 (2)
John S 19.30 (2)
Charles S 29.19 (2)
Clarke M 26.09
Olivia G 20.32 (2)
James W 20.44 (4rnds)
Andy L 30.43
Jacqueline D 24.20

Ash Yates

WOW, that was not pretty !! Only 4 rnds completed with 50kg thruster and 90kg deadlift in 21:36.

Very difficult to breathe training at nearly 2000m above sea level. Guess it's just a case of "HARDN UP" hahahah.

donna

Trainer WOD
Clay 4+3L-Pullups (RPU)
Comp Squad Workout
Lily 8+2DL Rxd
Kate 5+6DL Rxd

5pm
Steve T C/O
Daru A 20.38 (2)
Tiff B 21.11 (2) Mod
rich G 24.00 (1)
Fiona Mc 23.56 (1) Pike
Feng C 21.46 Rxd
Lachlan S 25.34 (1)
Dane D 29.00 (1)
Anna R DNS
Ben S 18.20 (1)
Sean G 24.20 (1)
Json C 21.43 (1) V-sit
Arend Q 29.45 (2)
Joel B 20.10 (1)
Rohan B 21.30 (2) Mod
Krista M 20.02 (2)
Gerard L 28.35 (1)
Kelly HS 28.58 (3)
Roger G 29.15 (3)
Ryno F 23.42 (2)
Sarah S 21.34 (3)
Rob C C/O Rxd
Chris T 27.50
Peter F 21.30 (2)
Karl L 24.38 (2)
Andrew Mc 24.00 (2)
Laura Mc 20.50 (3)
Andrew G 27.00
Gary B C/O
Alexei A 31.06 (1)
Matt J 25.33 (1)
Myles C 30.00 (1)

Fi McNeill

Fiona Mc should be:
24:53 - option 2+ / PIKE

donna

6pm
Chris K
Kevin F 24.00 (2)
Alex B 30.10 (1) 4rnds
James L 24.54 (1) Mod
Scott L C/O
James M 21.44 (3)
Liz Bu 29.59 (3) Mod
Liz Bo 30.40 (2)
Anna Mac 18.39 (3)
Costa L 30.03 (2)
Michael W 24.19 (2)
Sarah B 24.29 (2)
Alistair R C/O
Lyndon P DNF (1)
Sally K 20.12 (2) Mod
Ash D 21.54 (2)
Jon C 29.21 (1)
Janelle K 25.15 (2)
Kyle A 17.36 (3)
Jesse S 25.41 (1)
Mitch F 24.34 (2)
Steve A 22.50 (1)
Jodie H 25.34 (2)
Elliott P 26.46 (1)
Michael Mac 21.55 (3)
Judy B 21.07 (2)
Mitch B 24.15 (1) Mod
Nick R 22.36 (3)
Matt H C/O (1)

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