Here they are guys, the results for the last week. Will compile also shortly the previous results achieved and post for comparison.
Monday 21st June 2010
Ascending Reps
1-10 run (10m) Between runs complete 10x squats 10x push ups 5x med ball cleans
Aaron- 16.55
Jane-16.23
Sheree- 15.48
“MURPH” 1.6km run 100x pull ups 200x push ups 300x squats 1.6km run
Rowdy- 33.05
Bec- 46.30
Dale- 46.30
12x Clean and Jerk
12x GHD situps
12x squats
5 rounds for time
Aidan- 20.43
Les- 24.00
2km row for time
Les- 9.01
Aidan- 7.48
Tuesday 22nd June 2010
10x Burpee bar touches 10x box jumps 10x situps 10 rounds for time
Scott- 15.57
Jane- 23.20
Oscar- 19.42
Sheree- 20.14
Charlotte- 20.07
Glynny- 16.19
Craig- 20.07
Sam- 23.10
Sue- 22.50
Teresa- 21.50
Sloany- 17.16
Brandon- 16.55
Ramma- 18.55
Robbo-19.07
Oleshia- 17.58
Deb- 20.00
Baseline/ AMRAP
Louise- 6.06/ 10 rounds
10m of death
Robbo- 17
Sloany- 17
Ramma- 16
Deb- 16
Brandon- 17
Glynny- 17
Craig- 15
Teresa- 11
Sheree- 15
Charlotte- 14
Louise- 16
Wednesday 23rd June 2010
5 rounds for time 15x Deadlift (70-40kg) run 200m 12x situps
Charlottte- 14.18
Sheree-14.26
Kellie- 11.43
Bec- 13.50
Ross- 16.04
Jane- 14.32
Les- 15.25
Aidan- 15.17
Baseline/ AMRAP
Neil- 5.06/ 10
Sneshka- 10.43/ 8
Anne- 8.04/ 9
AMRAP in 10 mins 9x KB swings 9x push ups
Charlotte- 10
Sheree- 15
Kellie- 16
Aidan- 13 RXd
Ross- 11 RXd
Jane- 12
Bec- 15
Les- 11
Thursday 24th June 2010
“KB Complex”
20x swings (20/12kg) 10x snatches (each arm) 10x halo (5 rotations each direction) 3 rounds for time
Then AMRAP in 10 mins In pairs Run 200m Kb swings Push ups 1 person runs while the other completes AMRAP of exercises
Sam- 8.24
Jane- 8.03
Sue- 7.43
Aaron- 7.04
Jane/Sue- 290
Aaron S/ Sam- 300
5 rounds for time
9x push press 40/30kg
15x KB swing 24/20kg
21x wall balls 8/6kg
Robbo- 11.27
Brandon- 16.15
Deb- 11.03
Glynny- 11.56
Craig- 11.10
Louise- 11.15
Sloany- 12.03
Saturday 26th June 2010
Baseline/ AMRAP Then Circuit
Craig- 7.49
Robbo- 4.24/ 14 rounds+3 pull ups/ 24.54
Aidan- 4.29/ 14 rounds +3 pull ups/ 25.04
Monday 28th June 2010
Progressive Deadlift
Then
5 rounds for time Run 200m 9x burppes 15x situps 21x kb swings
Sam- 70kg/ 17.56
Teresa- 75kg/ 25.25
Jane- 70kg/ 17.56
Sue- 80kg/ 16.44
Sheree- 55kg/ 17.55
Bec- 115kg/ 17.49
Charlotte- 70kg/ 21.10
Anne- 65kg/ 19.19
100 Circuit:
Aidan- 19.10
Monday 21st June 2010
Ascending Reps
1-10 run (10m) Between runs complete 10x squats 10x push ups 5x med ball cleans
Aaron- 16.55
Jane-16.23
Sheree- 15.48
“MURPH” 1.6km run 100x pull ups 200x push ups 300x squats 1.6km run
Rowdy- 33.05
Bec- 46.30
Dale- 46.30
12x Clean and Jerk
12x GHD situps
12x squats
5 rounds for time
Aidan- 20.43
Les- 24.00
2km row for time
Les- 9.01
Aidan- 7.48
Tuesday 22nd June 2010
10x Burpee bar touches 10x box jumps 10x situps 10 rounds for time
Scott- 15.57
Jane- 23.20
Oscar- 19.42
Sheree- 20.14
Charlotte- 20.07
Glynny- 16.19
Craig- 20.07
Sam- 23.10
Sue- 22.50
Teresa- 21.50
Sloany- 17.16
Brandon- 16.55
Ramma- 18.55
Robbo-19.07
Oleshia- 17.58
Deb- 20.00
Baseline/ AMRAP
Louise- 6.06/ 10 rounds
10m of death
Robbo- 17
Sloany- 17
Ramma- 16
Deb- 16
Brandon- 17
Glynny- 17
Craig- 15
Teresa- 11
Sheree- 15
Charlotte- 14
Louise- 16
Wednesday 23rd June 2010
5 rounds for time 15x Deadlift (70-40kg) run 200m 12x situps
Charlottte- 14.18
Sheree-14.26
Kellie- 11.43
Bec- 13.50
Ross- 16.04
Jane- 14.32
Les- 15.25
Aidan- 15.17
Baseline/ AMRAP
Neil- 5.06/ 10
Sneshka- 10.43/ 8
Anne- 8.04/ 9
AMRAP in 10 mins 9x KB swings 9x push ups
Charlotte- 10
Sheree- 15
Kellie- 16
Aidan- 13 RXd
Ross- 11 RXd
Jane- 12
Bec- 15
Les- 11
Thursday 24th June 2010
“KB Complex”
20x swings (20/12kg) 10x snatches (each arm) 10x halo (5 rotations each direction) 3 rounds for time
Then AMRAP in 10 mins In pairs Run 200m Kb swings Push ups 1 person runs while the other completes AMRAP of exercises
Sam- 8.24
Jane- 8.03
Sue- 7.43
Aaron- 7.04
Jane/Sue- 290
Aaron S/ Sam- 300
5 rounds for time
9x push press 40/30kg
15x KB swing 24/20kg
21x wall balls 8/6kg
Robbo- 11.27
Brandon- 16.15
Deb- 11.03
Glynny- 11.56
Craig- 11.10
Louise- 11.15
Sloany- 12.03
Saturday 26th June 2010
Baseline/ AMRAP Then Circuit
Craig- 7.49
Robbo- 4.24/ 14 rounds+3 pull ups/ 24.54
Aidan- 4.29/ 14 rounds +3 pull ups/ 25.04
Monday 28th June 2010
Progressive Deadlift
Then
5 rounds for time Run 200m 9x burppes 15x situps 21x kb swings
Sam- 70kg/ 17.56
Teresa- 75kg/ 25.25
Jane- 70kg/ 17.56
Sue- 80kg/ 16.44
Sheree- 55kg/ 17.55
Bec- 115kg/ 17.49
Charlotte- 70kg/ 21.10
Anne- 65kg/ 19.19
100 Circuit:
Aidan- 19.10
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