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Comments

Lachlan.S.

Is there usually the cheeky hash brown there, or was that a birthday treat ?

Jason 'JC' Chan

I like your description for the plyo push up! Would've taken me an hour to figure out how to write it so everyone can understand.

Donna

Scaling
Option #1
AMRAP 15 min:
15 Plyo pushups
30 second ring L-sit hold

Option #2
AMRAP 15min:
7 EROM pushups
30 second ring tuck hold

Option #3
AMRAP 15min:
7 Pushups
30 second bar tuck hold (or ground V-sit)

5am
Andy W 5(1) 5.56
Ethan t 4+10PU (1) 7.00
Amy H 4+7PU (1) 4.59
Emma H 6 (1) 5.56
Jim H 7 Mod 9.38
Rebecca S 3+15PU (1) 5.56
Kate T 3+20sec (1) 5.56
Mel W 9 (3/7PU) 8.43
Chris B 5+7PU Rxd 2rnds (1) 4.59
John J 6 (BJ+1) 8.43
Amanda F 4+PU (3) 6.40
Jo L 8 Mod 9.38
Fi Mc 6 (1/7PU) 7.04
Jane F 6+12PU (3) 5.56
Jacob F 5+15sec (1) 6.40

6am
Alana B 4+11PU (2) 7.29
David S 5 (2) 7.12
Alan H 5+24sec (1) 5.06
Tim H 5+7PU (1) 6.31
Gerard L 5+1PU (1) 6.15
Steph K 8 (3) 4.57
Angela H 6+PU (2) 6.15
Erica C 4+4PU (2) 9.55
Mark L 3+3PU (3)
Jon N 3+PU (2) 9.55
Mel C 5 (3) 8.18
Alison J 4+7PU (3) 5.49
Alistair R 4+11sec (2) 7.29
Sumi N 4 (3/7pu) 6.31
Steve W 5+6PU (2) 7.08
Corey W 5+10PU Rxd 5.49
Bill C 6 (1) 4.57
Shaun O 4+PU (1) 6.56
Anna Mac 5 (3) 7.12
Nick P 7 (2) 5.06
Steph X 7+7PU (3) 6.52
Nada M 5 (3) 7.08
Brad F 4+2PU (1) 8.18
Bel G 6+8PU (2) 9.20

Miles

4K Run - 24.2min

Miles

Adidas 2012 Lifting shoes

http://www.natarem.com/2011/07/09/adidas-adistar-2012-olympic-weightlifting-shoe/

Donna

9.15am
Maggie M 2+7PU (2) 6.10
Andrew C 5+7PU (1) 5.35
Tim L 5 (1) 5.39
Greg A 6+3PU (1) 5.39
Michael O 5+4PU (1)
Victor H 4 (3) 1(Mod) +15 Lunge +20S
Maddie L 4+7PU (2)
Joey D 4+PU (1) 6.10
Ben H 5+20sec (1) 4.54
Alex S 7+8PU (2) 15Sec hold
Amorica R 6 (3) 5.35
Chris W 6+10sec (1)
Mel Webb 4+26sec (2) 4.54

Trainer WOD
100m Waiters Walk 20kg/15kg DB L Arm
30 GHD Situps
100m Waiters Walk 20kg/15kg DB R Arm
30 Back Extensions
Clay 18.05 Rxd
Wendy 20.05 (15GHD)
Doug 16.08 Rxd
Brett F 18.05 Rxd
Lily C 14.45 Rxd

12pm
Viggi H 5+9PU (1)
Ross T 5+2PU (1) 5.31
Darren W 1+18sec Rxd 5.03
Tiff B 6+24sec Mod 4.06
Louise B 4+11PU (2) 15.03
Dennis B 4+17 Mod 4.06
Helen B 3+10PU (3)
Sharif D 4 (2)
Gabby R 7 (3) Mod 6.09
Kate M 3+6PU (1)
Mary W ?? 4.45
Adam B 5+10sec (1) 4.45
Ryan T 5+PU (2)
Clarke M 5+6PU (1)
Taya L 5 (2)
Carolyne R 5+7PU (1) 5.31
Andy J 6+6sec (1) 6.09
Eddie C 4+4PU (1)
Andrew L 4+4PU (1)
Steve Mc 6+3PU (1)

4pm Open Gym
Martin R 7 (1)
Brad Mc 7+4 (1)

4pm Masters
800m Row
10 Burpees
600m Row
20 Burpees
400m Row
30 Burpees
200m Row
40 Burpee
Michael Mac 22.14 Rxd
Rob H 27.03 Rxd
Sharon S 21.05

5pm
Feng C 5+10sec Rxd 4.01
Dane D 5+5PU 5.56
Cam LJ 6+27sec (1) 4.01
Matt B 4+4PU (1) 8.04
Gene S Rehab
Coby M 6+13PU (1) 4.27
James HR 3+10PU (2) 7.04
Daru A 4+15KR (2) 5.56
Jacqui K 3+5PU (2) 6.30
Gareth W 5 (3) 6.30
Francine P 3+15PU Rxd 7.04
Natan G 4 Rxd 4.24
Ian B 4+25sec (1)
Anna R 5+2PU (1) 4.27
Jason C 5+8PU (1)
Lachlan S 6+4PU (1) 7.17
Michael L 6+15 (1) Mod 4.24
Katrina W 6 (3) 7.17
Jon C 6+14PU (1) 4.36
Damian L 5+11 (1)
Andrew Mc 3+20sec (2) 8.04
Ash D 5+20sec (2) 8.27
Andrew G 4 (3) 8.40

6pm
Andrew C 4+10PU (2) 7.37
Ellen M 6+3PU (3) DU
Michael C 5+10sec Rxd
Jim D 3+9PU (3) 7.37
Jesse S 5 (1) 4.10
Sarah B 3+6PU (2) 6.15
Karel W 5+2PU (1) 6.15
Lyndon P 4+12sec (1) 4.26
Gene S ? 4.10

6pm O-Lift
Kate T
Rebecca S
Dane R
Alana B
Jacob F
Natan G
Feng C
Kelsey S

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