Squat, row, press & jump
6 Nov 2009
Strength
Back squat 5, 5, 5.
Met-con
250m row
21-15-9:
- Push Press @ 40kg/30kg
- Box Jumps
250m row
Strength
Back squat 5, 5, 5.
Met-con
250m row
21-15-9:
250m row
This website is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported License.
Terms of use | Privacy policy | Contact details | Staff login
Loading ...
6am
5,5,5 back squat
Jono 60, 75, 80
Andy 90, 100, 100 (4 – deep)
Oli 60, 65, 67.5
Rebecca 50, 60f, 50
Yen 40, 40 (4), 40 (4)
Adrian 60, 70, 80 (4)
WOD
Jono 9:20
Andy 6:07 (200m run replaced 250m row)
Oli 9:28 (30kg)
Rebecca 9:27 (20kg)
Yen 10:24 (15kg)
Adrian 8:50
6am
5,5,5 back squat
Charlie 30, 35, 35
Heidi 30, 35, 40
WOD
Charlie 9:15 (20kg)
Heidi 7:47 (20kg)
Welcome, Charlie! Great effort in your first class.
Oops…Charlie and Heidi were at 7am!
Angus , where did you order your abs from? I have been looking all over for some that look that good and can never seem to find them.
I think he bought the 7minute abs video (ala something about mary).
12:30pm
5RM Back Squat
Cam – 75
Joe – 80
Andy – 70
Ben – 50
Christian – 70
Adam – 75
WOD
Cam – 10:30 (40, 30, 30)
Joe – 8:38 Rx’d
Andy – 9:40 (40, 30, 30)
Ben – 8:48 (30kg)
Christian – 7:28 (30kg)
Adam – 7:19 rx’d
Holy shit Angus I could brush my teeth with those abs!
^^^Brodyn has Man crush^^^
*Keeping it PC.
I wish you would Brodyn. Promises, promises.
6:00pm
5RM backsquat
Anthony 70
Kaj 60
Eu Jin 70
Adrian 75
Ben 100
Dave 90
Tom 70
Andrew L 125
Andrew R 95
Ango 105
WOD – Altered – Team Metcon
run 400m
Pushups
Box Jumps
KB Swings
(rest)
I think you mixed it up a bit. Must have been my angry writing. Andrew McC 95kg, Andrew R 125 the big unit…..
Hey Gus Welcome to the Team Mate!
Why the hell anyone would work for us i don’t understand it.
Dose this mean u get me coffee now?
what i meant to say Does this mean u get me coffee now?
Apple lap tops
what’s the go with apple lap tops frank? and yes, i’m now your coffee dawg
Hang on! Is Nicole getting Frank coffee now or do we have a login cross over? If Nicole is getting Frank coffee I’m gonna be pretty jealous, I mean Ango is a good lookin’ coffee deliverer but …
)
Nope, Nicole’s a coffee dawg too.
I ain’t nobodies coffee dawg!
Long Mac Please!!!!!!!!!!!!!